There are several ways you can progress any exercise, including:

  1. Speed of movement (faster waves)
  2. Range of movement (larger waves)
  3. Reduce base of support (standing on 1 leg)
  4. Plane of movement (linear to non-linear)

Reducing the base of support will challenge your balance, work your core and help develop stability in the lower the body.

Try these battle rope progressions.

  • Feet together
  • Split stance
  • Supported single leg
  • Single leg

Some exercises to include with these stances are.

  • Double waves
  • Alternating waves
  • Parallel Lateral Waves
  • Opposing Lateral Waves
  • Outside Circles
  • Inside Circles