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Battle Rope: Alternating Wave Squat

Battle Rope Exercise: Alternating Wave Squat

Written by
September 25, 2014
Category: Fitness

Summary

The Battle Rope Alternating Wave Squat takes the basic alternating wave and the bodyweight squat to a new level by combining them to challenge timing, balance and conditioning. This drill is best used for short bursts of high intensity activity followed by active recovery.

Exercise Steps

Step 1: Stand up straight holding the end of the battle rope with an approximate 2 foot walk-in.

Step 2: Stand up straight holding the end of the battle rope with an approximate 2 foot walk-in.

Step 3: Keeping your back straight and core tight, sit back and down into a squat.

Step 4: Stay focused on maintaining consistent waves and upright posture as you stand and repeat.

Tips & Safety: Make sure to find the appropriate walk-in distance to help assure the waves travel efficiently. Too short a walk-in will be easy but will not allow for real undulation…too far a walk-in will make this drill very difficult.

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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