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

  1. Start with your feet hip width apart.
  2. 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.
  3. Keep a neutral spine, brace the core muscles, keep the torso upright and eyes fixed on the anchor point.
  4. Drive one end of the rope upwards to shoulder level while you simultaneously drive the other arm downwards towards the floor to hip level.
  5. Lower your hips into a half squat, then quickly shuffle your feet from side to side.
  6. Stay in the half squat position as you continue the movement.
  7. 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.