Battling Ropes
a.k.a. Wave Lengths
Differentiation: Mechanics
This variation of a front raise is unique. Here is how: you alternate between shoulders for each rep. Working individual sides strengthens and develops each shoulder individually. You also use ropes. Using ropes allows your shoulder to move in a fluid and continuous up-and-down motion. This continual motion increases the definition and endurance of your front deltoids. Raising the rope for each rep increases the definition and endurance of your front deltoids. Finally, gripping the ropes increases your overall forearm grip strength.
Starting Position
To get into starting position, do this...
1) Locate a post or a sturdy object, such as a squat cage.
2) Obtain two ropes.
3) Secure the rope ends to the post.
4) Stand facing the rope ends.
5) Grasp an end of a rope in each hand.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Raise one arm explosively to shoulder level.
3) Let that arm lower to starting position while simultaneously raising your other arm to your shoulder level.
4) Continue raising and lowering alternate arms for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms and knees slightly bent in [athletic] position to remain balance.
Keep your neck straight when crunching.
Keep your head in line with your spine.
Gear Advice
For your hands, we encourage you to use weightlifting chalk on your hands.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 |
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