Double Waves (Battle Rope)

A battle rope exercise where both ropes are moved together in synchronous waves, working the shoulders and upper body with continuous tension.

Instructions

1. Position yourself at the center point of anchored battle ropes, approximately 15-20 feet away, taking one end in each hand.
2. Stand with feet shoulder-width apart and knees slightly bent.
3. Raise both arms together to about shoulder height in one fluid motion.
4. Quickly lower both arms back to the starting position.
5. Immediately repeat this simultaneous wave motion as rapidly as possible for the prescribed time duration.

Tips

• Move both arms synchronously to create larger waves in the ropes.
• Keep your core tight and maintain a stable stance throughout.
• This variation demands slightly more power than alternating waves.
• Control the descent to maximize time under tension.
• Start with shorter duration sets if new to this exercise and build up endurance gradually.