Battling rope standing to kneeling waves are great for building leg strength, trunk strength and will elevate the heart rate.
Teaching Points
- Grab the battle rope by the ends of the rope, don’t grip the battling rope too tightly otherwise you’ll fatigue the forearm muscles.
- From a standing position begin the exercise with alternating waves, keep a neutral spine, brace the core muscles and keep your eyes fixed on the anchor point.
- Take one step backwards and slowly lower the body until the leading knee touches the floor, then repeat the movement so both knees are on the floor.
- Continue the waves while you plant your leading foot into the ground and drive forcefully upwards squeezing through the glutes and driving down hard through the heel.
- Return to the standing position and repeat the movement for time or reps.
- Match your breath to your movement, get into a rhythm.
Common Problems Solutions
Error: Allowing the torso to lean forward.
Correction: Maintain an upright position throughout and try to keep your chest facing the anchor point.
