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Battle Rope Exercise: Double Circular Pull Wave

Battle Rope Exercise: Double Circular Pull Wave

Written by
September 25, 2014
Updated May 17, 2016


The Battle Rope Double Circular Pull Wave focuses on stabilizing the body after a full-body dynamic pull that simulates many other clean movements.

Exercise Steps

Step 1:  Stand at the ends of and outstretched rope anchored in the middle to a stable object

Step 2:  Grasp the rope ends in an reverse grip…thumbs up towards the end of the rope

Step 3:  Walk in approximately 2 feet to allow the proper amount of slack in the rope.  Fix stance at shoulder width with soft knees and engaged core

Step 4:  Initiate the circular pull motion by reaching down, then forward and then quickly pulling the elbows behind the ribs

Step 5:  Stabilize this position until the wave reaches the anchored end and repeat

Tips & Safety: Avoid letting the rope pull you forward from your position.  Stay heavy on your heels.

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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