Alternating battle rope slam: how to do it and what it works

Powerful alternating rope waves for conditioning.

Image: start and end of the movement.

How to do it

Cyclic arm pattern that adds shoulder, back and trunk demand while raising work capacity.

Form. Take a stable half-squat, alternate the waves from the shoulders and keep your abs firm.

Common mistake. Moving only your wrists, shrugging your neck, or losing your posture as you tire.

Deltoid · Battle rope

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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