.png)
A high power output exercise using the battle ropes is the double wave version, unlike the Alternate Wave variety there is a big emphasis on the slamming of the rope and therefore this exercise is usually rather noisy. The slamming force created by the abdominals and arms make it a good upper body choice during Tabata or HIIT sessions and can be useful in those that cannot dynamically load through their legs
Other cues
Keep feet driving into the floor
Screw feet into the floor
Sit back into your hips
Create a loud noise from the rope hitting the floor
Slam rope into the floor
Targeted muscles trained
Rectus abdominus
Internal obliques
External obliques
Latissimus dorsi
Triceps
Wrist ulna deviators
Key movements trained
Shoulder extension
Elbow extension
Wrist ulna deviation
Lumbar flexion capacity
Considerations
Those with recent upper limb, or neck issues should seek advice before adding this to their program due to the high stretch-shortening-cycle stress that is found in the exercise across a few joints. The high load and abdominal flexion may also trouble those with a recent history of lower back pain so advice would be required there too.
Pairing the double wave with a lower body dominant exercise is a good way to move the stress around your body which allows one area to rest while another works, while keeping your heart rate high. This can also be used as a high power, explosive exercise using few reps at maximal effort.