Battle Rope Snakes

How to do it

Hold the ends of a battle rope and assume an athletic stance with your feet shoulder-width apart and knees slightly bent. Brace your core and lower into a partial squat. Simultaneously swing both arms side to side, moving them out and in to create opposing waves that resemble a slithering snake on the floor. Keep your torso stable and continue generating fluid side-to-side waves for the desired duration.

1. 1Assume an athletic stance and move both ropes side to side in unison; you should feel your shoulders, arms, and core working
2. 2Keep a slight bend in your knees and engage your hips and legs to maintain stability
3. 3The waves should flow smoothly like snakes slithering across the floor

Common mistakes

• ×Don't slouch or let your knees collapse inward
• ×Avoid relying solely on your arms, involve your whole body for efficiency
• ×Don't jerk the ropes or slam them hard into the ground; aim for fluid motion

Muscles worked

The battle rope snakes works the quads, glutes, hamstrings, upper abs, and calves.

• QuadsSupport
• GlutesSupport
• HamstringsSupport
• Upper AbsSupport
• CalvesSupport
• ForearmsMinor
• Lower AbsMinor
• ObliquesMinor