Battle Rope Alternating Wave with Lateral Shuffle
- Primary muscles
- Shoulders
- Secondary muscles
- Triceps, Quads, Glutes
- Equipment
- Battling Rope
- Movement pattern
- None
Steps
- 1 Stand facing the battle rope anchor point, holding one rope end in each hand with an overhand grip, palms facing each other.
- 2 Assume an athletic stance with your feet shoulder-width apart, knees slightly bent, and core engaged.
- 3 Begin to rapidly move your arms up and down in an alternating fashion, creating continuous, fluid waves in the ropes.
- 4 While maintaining the alternating rope waves, take a small step to your right with your right foot.
- 5 Bring your left foot to meet your right foot, maintaining the shoulder-width stance, as you continue to move sideways.
- 6 Continue shuffling laterally to the right for a few steps, keeping your chest up and the rope waves consistent.
- 7 Reverse the movement by shuffling to the left, leading with your left foot, while still performing the alternating rope waves.
