Exercise Profile
  • Target Muscle Group
  • Exercise TypeConditioning
  • Equipment RequiredRope
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Forearms, Lats, Shoulders, Triceps
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Double Wave Battling Rope Overview

The double wave 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 double wave 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.

Double Wave Battling Rope Instructions

  1. Setup in a good athletic base position with your knees slightly bent, feet shoulder width apart, and hold a rope in each hand.
  2. Slam both ropes to the floor utilizing your arms and absorb the impact with your legs.
  3. Repeat for the desired time, duration, or reps.

Double Wave Battling Rope Tips

  1. Keep some tension through the core to help transmit force through the floor and keep the spine somewhat neutral as your extremities are moving.
  2. 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.
  3. Keep the knees soft to help lessen the load on your joints and keep it on the musculature.
  4. 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.