Rope Wave > Exercises > Power > Exercise

Rope Wave



Face ends of two anchored, heavy ropes extended side by side. Grasp rope end in each hand. Stand with feet wide apart and knees and hips bent. Lean back slightly and raise ropes up to initiate wave.


Whip ropes downward and upward repetitively.


Rapid movement requires very short, and in some cases, barely discernible movement. Most notable range of motion occurs through shoulder girdle elevation and depression, although many other articulations are required.
Early training and warmup bouts may involve slower motion with possibly greater range of motion. Longer and slower waves may utilize greater range of motion, particularly through hips and shoulders.


 Utility: Power
 Mechanics: Compound
 Force: Push & Pull

Force (Articulation)


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