Battle Rope Alternating Waves

01 / Set up

Build the position.

1. Attach the rope to the declared smooth post or anchor and mark the full working and return lane.
2. Stand with a stable base, one handle in each hand, and enough distance that the rope has room to travel without crossing another path.

02 / Execute

Do the work.

1. Bend the knees slightly, keep the ribs stacked over the pelvis, and lift one hand as the other hand lowers.
2. Create small, even waves from the arms while the feet and trunk stay quiet enough to repeat the path.
3. Stop before fatigue changes the wave, lower the handles, and release tension before moving through the return route.

03 / Troubleshoot

Common ways it drifts.

• Using a rope length or distance that sends the wave into an unverified path
• Raising the shoulders and leaning harder as the grip becomes challenged
• Continuing after the wave, feet, or anchor contact changes