The Battle Rope double wave is the probably most common Battle Rope exercise you see in gyms and Bootcamp and there’s a reason for that… It’s a great exercise!
Three of the reasons why I like it
- It’s a great low impact HIIT workout: There are a lot of great HIIT exercises… Sprints, box jumps, burpee’s, skipping… However all these exercises are extremely high impact and not great if your client has any sort of lower body / lower back injury. The Battle Rope double wave, however is also an extremely high intensity exercise but without the impact.
- It’s not overly complicated: The Battle Rope double wave is fairly easy to teach and for a beginner to implement. There’s a little bit of technique involved but no where near as much as something like a clean, a kettlebell swing or even a squat or deadlift, which makes this a great exercise for less advanced clients too.
- It’s fun: There’s just something fun (& different) about slamming a big ass rope as against the ground!
One important distinction though, is that there are three different types of Battle Rope double waves.
Let’s break them down one by one
The Basics
Before go into three variations, let’s look at some of the basics
- Use the “handshake” grip
- Pull the rope tight and then take a step forward to give the rope some slack
- Get in a quarter squat position
- Try and get the wave all the way to the anchor point
Battle Rope Double Wave: Low Waves
In this variation, your clients are going to use a low range and continuously slam the rope no higher than their hips. This can either be done as a high intensity exercise and a low intensity exercise. See video below.
Battle Rope Double Wave: Mid Range Waves
In this variation, your clients are going to use a low range and continuously slam the rope between their hips and shoulders. This can either be done as a high intensity exercise or a low intensity exercise. See video below.
Battle Rope Double Wave: Power Slams
In this variation, your clients are going to use a low range and continuously slam the rope at shoulder height each time as hard as they can. This can either be done as a high intensity exercise and a low intensity exercise. See video below.
Summary
When it comes to Battle Rope double waves, play around with those 3 variations
- Low waves
- High waves
- Power slams
Give it a go and let me know what you think ☺
If you’d like to up skill when it comes to using Battle Ropes, at Fitness Education Online, we have a Battle Rope certification that will give you both NASM CEUs and AFAA CEUs.
PS: If you liked this blog, you may also like the following blogs
Battle Rope Workout Finisher for Bootcamp: The Rope Race
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