Battle Ropes Squat & Wave
- Beginner
- Full Body
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Setup instructions
1) Attach the battle rope to a low anchor point.
2) Grab both ends of the rope and walk a few feet backwards.
Perform instructions
1) Whip the first rope with one arm to create a wave-like motion. Whip the second rope straight after - follow this pattern.
2) Slowly bend your legs and lower yourself into a squat position. Keep the chest up, core tight, back flat and head neutral.
3) Lower your legs until they’re at least parallel to the floor.
4) Pause for a second at the bottom. Press into the heels and drive back to the starting position.
5) Repeat.
Anatomy
Equipment
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Interests
Health benefits
Cardiovascular Endurance · Muscular Endurance · Mental
Skills
Coordination · Balance
Peformed by
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