The lower you are to the ground the smaller the waves are. Being lower to the floor needs more power and velocity for the wave to reach the battle rope anchor. This increase in power output increases the difficulty of the exercise making kneeling waves more challenging than standing waves.

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. Whilst kneeling 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.
  4. Keep the elbows tucked in to the ribs and repeat this movement quickly to create a fluid motion.
  5. 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.