Battling rope standing to kneeling waves are great for building leg strength, trunk strength and will elevate the heart rate.

Teaching Points

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Return to the standing position and repeat the movement for time or reps.
  6. 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.