Battle Rope Sidewinder
- Primary muscles
- Shoulders
- Secondary muscles
- Obliques, Triceps
- Equipment
- Battling Rope
- Movement pattern
- None
Steps
- 1 Stand facing the anchor point with your feet shoulder-width apart and knees slightly bent.
- 2 Hold one end of each battle rope with an overhand grip, keeping your hands close together in front of your hips.
- 3 Shift your weight to one side, for example, your right, and powerfully swing both ropes together in an arc down and across your body towards that side.
- 4 As the ropes hit the ground on your right, immediately reverse the motion by shifting your weight to your left.
- 5 Swing the ropes down and across your body towards your left side, creating a continuous wave pattern.
- 6 Continue this alternating, powerful, side-to-side sweeping motion, maintaining a strong core and keeping your chest up.
