Battling rope double waves are a foundational battling rope movement that hits the arms, shoulders, upper back, abs and quads.
Teaching Points
- 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.
- Slightly hinge the hips, keep a neutral spine, brace the core muscles and keep your eyes fixed on the anchor point.
- Drive the rope upwards to shoulder level, then at the top of the movement slam the ropes towards the floor to hip level.
- Keep the elbows tucked in to the ribs and repeat this movement quickly to create a fluid motion, both sides of the rope will move in unison with one another.
- 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.
- 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.
