Battling rope alternating waves are basically the same exercise as double waves apart from your arms are working independently. As you drive one arm downwards towards the floor, you simultaneously drive the other arm upwards.

Teaching Points

  1. 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.
  2. Slightly hinge the hips, keep a neutral spine, brace the core muscles and keep your eyes fixed on the anchor point.
  3. Drive one end of the rope upwards to shoulder level while you simultaneously drive the other arm downwards towards the floor to hip level.
  4. Keep the elbows tucked in to the ribs and repeat this movement quickly to create a fluid motion.
  5. The smaller your waves the faster the undulations move through the rope, the larger your waves the slower the undulations are sent through the rope.
  6. Match your breath to your movement, get into a rhythm.

Common Problems Solutions

Error: Slouching the shoulders forward.

Correction. Keep the chest up proud and shoulders retracted and packed.