Battling Ropes

How to perform

1. 01For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.
2. 02Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
3. 03As you let that arm drop to the starting position, raise the opposite side.
4. 04Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.