Battle Rope Alternating Figure Eight
- Primary muscles
- Shoulders
- Secondary muscles
- Triceps, Forearms
- Equipment
- Battling Rope
- Movement pattern
- None
Steps
- 1 Stand with your feet shoulder-width apart, knees slightly bent, holding one end of a battle rope in each hand.
- 2 Extend your arms forward, keeping a slight bend in your elbows, with the ropes taut.
- 3 Begin by moving your right hand in a downward, then inward, then upward arc, crossing it over your left hand.
- 4 As your right hand completes its arc, simultaneously move your left hand in a downward, then inward, then upward arc, crossing it over your right hand.
- 5 Continue this alternating, fluid figure-eight motion with your hands, creating continuous waves that travel down the ropes.
- 6 Maintain a stable, athletic stance with your core engaged throughout the exercise.
