Upper cut waves are great for any athlete that requires striking for sports such as boxing and MMA. The movement replicates the movement of throwing an uppercut, so be sure to throw from the hips and pivot the feet as you throw the strike. This exercise is very metabolically demanding and is excellent for conditioning and strengthening the core and shoulders. Try to generate enough force so that the wave goes all the way through to the anchor point.

Teaching Points

  1. Start with your feet shoulder width apart.
  2. Grab the ends of the battle rope in the microphone grip.
  3. Keep a neutral spine, brace the core muscles, keep the torso upright.
  4. If you’re striking with your right hand, rotate the right hip, pivot the right foot and forcefully throw an uppercut.
  5. Repeat the movement on your left side.
  6. Exhale during the strike and inhale between strikes.

Common Problems Solutions

Error: Wave not reaching anchor point.
Correction: Move closer to the anchor.