FULL BODY · CARDIO
Battle Rope Slams
A rope conditioning drill using simultaneous downward arm drives.
Primary musclesShoulders, Core
Secondary musclesLats, Glutes, Legs
EquipmentBattle ropes
DifficultyBeginner · Conditioning
How to perform
- Stand in a stable athletic stance with rope ends in hand.
- Raise the arms and drive the ropes down using the trunk and shoulders.
- Repeat at a controlled rhythm.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the shoulders as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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