- Target Muscle Group
- Exercise TypeConditioning
- Equipment RequiredRope
- Force TypePush (Bilateral)
- Experience LevelIntermediate
- Secondary Muscles
Abs, Adductors, Calves, Forearms, Glutes, Hamstrings, Lats, Quads, Triceps
Target Muscle Group
Alternating Waves with Kneeling Get Ups Battling Ropes Overview
The alternating waves with kneeling get ups battling rope exercise is a rope slam variation and an exercise used to primarily target the muscles of the shoulders, arms, and core.
Battle rope exercises, such as the alternating waves with kneeling get ups rope drill, are best used as a form of conditioning to get your heart rate up.
Alternatively, they can be used as an excellent shoulder finisher during your push or shoulder workouts.
Alternating Waves with Kneeling Get Ups Battling Ropes Instructions
- Setup in a half kneeling position with your knees underneath your hips and both hands holding a rope.
- Alternates small waves with each rope by slamming them to the floor in a quick rhythmic fashion.
- As you complete waves, slowly stand up out of the tall kneeling position by going to a half kneeling position and then finally driving up tall to finish.
- Reverse lunge back to a half kneeling position and then to a tall kneeling position to return to the starting position.
- Utilize the arms to generate the force and absorb the impact with your legs.
- Repeat for the desired time, duration, or reps.
Alternating Waves with Kneeling Get Ups Battling Ropes Tips
- Keep some tension through the core to help transmit force through the floor and keep the spine somewhat neutral as your extremities are moving.
- It’s supposed to be a full body movement, get the legs involved at the point of impact to help absorb force. Don’t just simply rely upon your arms.
- Keep the knees soft to help lessen the load on your joints and keep it on the musculature.
- You can progress the movement by utilizing heavier ropes, changing the difficulty of the rope slam (i.e. utilizing variations that involve more joints), or by increasing the duration/repetitions.