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


Shoulders Muscle Anatomy Diagram

Alternating Small Waves Battling Ropes Overview

The alternating small waves 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 small waves 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 Small Waves Battling Ropes Instructions

  1. Setup in a good athletic base position with your knees slightly bent, feet shoulder width apart, and both hands holding a rope.
  2. Alternate small waves with each rope by slamming them to the floor in a quick rhythmic fashion.
  3. Utilize the arms to generate the force and absorb the impact with your legs.
  4. Repeat for the desired time, duration, or reps.

Alternating Small Waves Battling Ropes 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.