VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. Take a rope in each hand, and get into a split-stance with a slight hinge at the hips; this will allow you to generate maximum power.
2. Imagine you’re SPRINTING on the spot, driving the ropes up and down with speed.
3. TIP: While not a direct abs exercise, engaging your abs here is a fantastic way to generate even more force.

MUSCLES WORKED BY THIS EXERCISE:

• Shoulders (Front Delts, Middle Delts, Rear Delts)
• Abs
• Arms (Forearms; depending on thickness of rope)

ALTERNATIVE EXERCISES:

• Medicine Ball Slams
• Kneeling Battle Rope Side Slams
• Seated Battle Rope Slams
• Battle Rope Slams
• Plate Eight