Battle Ropes Outside Spiral
10 reps
In a quarter squat, circle both ropes outward together in fast spirals.
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SHOULDERS
Battle Ropes Outside Spiral
A battle rope variation where both arms spiral the ropes outward at the same time. Moving both sides together builds more explosiveness, and the circular path recruits the shoulders differently than standard waves. A high-intensity choice for power and conditioning.
How to do it
- 1
Stand with your feet shoulder-width apart, holding an end of the rope in each hand.
- 2
Drop into a quarter squat, elbows tucked and core braced with a neutral spine.
- 3
Circle both ropes outward together, spiraling them away from your body.
- 4
Keep the spirals fast and continuous to maintain the waves for your set time.
- 5
Leave a little slack and use movement rather than leaning back to keep the ropes off the ground.
- 6
Grip firmly but stay loose enough to keep moving quickly.