Battle Rope Exercise: Double Swing Slam
September 11, 2014 Updated May 16, 2016
The Double Swing Slam Battle Rope Exercise is a powerful exercise that will generate a great amount of strength and endurance in your core and legs. Each whip is created by yanking both rope ends (one in each hand), and then slamming them back down with as much force as possible using your whole body. Try to maintain a straight back and tight core while also incorporating a squatting motion into the slam.
Step 1: Wrap the battle ropes around a heavy beam or poll, and pull the ropes out so they are straight and equidistant away from the pole.
Step 2: Standing with your legs just wider than hip distance, pick up the battle ropes with your hands. Make sure your core is engaged, and your shoulders are pressed down and back.
Step 3: Bend and straighten your knees while simultaneously swinging your arms up and down at the same time to create a parallel wavelike motion with the rope. Maintain the velocity and flow of the waves for the entire interval.
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