Battling Ropes

What it is

This dynamic movement involves rapidly whipping heavy ropes, anchored at their center, to create powerful waves. It is a compound exercise that primarily targets your shoulders, while also engaging your chest and forearms. You will build power, endurance, and core stability with this effective workout.

Technique tips

• Set up 15-20 feet from the rope's anchor point for optimal length.
• Maintain a slight bend in your knees and a strong, engaged core.
• Drive the rope up to shoulder level, then let gravity assist the drop.
• Focus on powerful, controlled waves, not just random flailing.
• Keep your arms mostly extended; the power comes from your hips.
• Breathe rhythmically with your arm movements to maintain endurance.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.