Battle Rope
- Primary muscles
- Shoulders
- Secondary muscles
- Triceps, Quads, Glutes
- Equipment
- Rope
- Movement pattern
- None
Steps
- 1 Start in a quarter-squat position with your feet shoulder-width apart and a slight hinge at your hips.
- 2 Hold one end of a rope in each hand with an overhand grip, arms extended forward.
- 3 Alternately move each arm in an upward and downward looping motion to create a continuous figure-8 wave pattern with the ropes.
- 4 Maintain the quarter-squat and continuous arm movement throughout the exercise.
