Overview
Start with lateral walking, then progress the exercise to a side shuffle to make the movement more metabolically demanding. If you’re training inside and are limited by space, walk/shuffle back and forth. However, if you’re training outdoors and you have the space then try performing a full 360 movement around the anchor point.
Teaching Points
- Start with your feet hip width apart.
- Grab the battle rope by the ends of the rope in a handshake grip, don’t grip the battling rope too tightly otherwise you’ll fatigue the forearm muscles.
- Keep a neutral spine, brace the core muscles, keep the torso upright and eyes fixed on the anchor point.
- Drive one end of the rope upwards to shoulder level while you simultaneously drive the other arm downwards towards the floor to hip level.
- Lower your hips into a half squat, then quickly shuffle your feet from side to side.
- Stay in the half squat position as you continue the movement.
- Match your breath to your movement, get into a rhythm.
Common Problems Solutions
Error: Crossing the feet as you shuffle.
Correction: Step in, then quickly step out again.
