2-Hand Slams

2-Hand Slams
The 2-Hand Slam with the rope is a powerful exercise that will generate a great amount of strength and endurance in your core and legs. Each whip is created by violently pulling up the rope ends and then slamming them back down with just as much force.

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Alternating Slams

Alternating Slams
Alternating Slams with the rope is a great arm and shoulder strength builder. The alternating slams are similar to the 2 Hand Slam except instead of pulling with both arms, you pull up with each hand at a time. Make sure the movement is fast-paced with no lag time between movements.

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Alternating Waves

Alternating Waves
Alternating Waves are similar to the alternating slams except the movement is much smaller and quicker. The arms will feel the most fatigue on this exercise as the motion is small and does not require as much shoulder action.

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Circle Waves

Circle Waves
Circle Waves with the ropes will require much more core power as you create circular waves with each rope. The waves can move in the same direction as each other. Make sure to move you arms farther apart to avoid tangling the ropes.

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Circle Waves (Double)

Circle Waves (Double)
Double Circle Waves with the ropes are similar to the Circle Waves except that the waves are moving in opposite directions of each other. This will require more power generation from your arms and shoulders.

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Criss Cross

Criss Cross
The Criss Cross method of rope training will really put some strength in your shoulders. The hardest part of the Criss Cross is that you can't build momentum with your torso as easily as other rope exercises. Most of the movement is generated from the shoulders.

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Double Slams

Double Slams
The Double Slam Battle Rope Exercise is a powerful exercise that will generate a great amount of strength and endurance in your core and legs. Each whip is created by yanking both rope ends (one in each hand), and then slamming them back down with as much force as possible using your whole body.

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Double Waves

Double Waves
Double Waves are similar to alternating waves in that you are not creating large motions. These are small waves performed as quickly as possible. The movement is created almost entirely with the arms and shoulders. Keep the core tight.

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Jumping Jack Slams

Jumping Jack Slams
The Jumping Jack Slams with the ropes are a great variation from other rope exercises. This involves a much greater explosion since you are leaving the ground on every jump. This extra generation of power translates into more calories expended.

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Side to Side Slams

Side to Side Slams
The Side to Side Slams requires a diagonal chopping motion. Grab the ropes at your side, raise them in front of you, and slam them to your left side. Pull up quickly and repeat the motion on your right side. Repeat this motion back and forth.