Battling Ropes Alternating Waves with Kneeling Get-up

How to do it

Hold a rope end in each hand and start kneeling on both knees. Drive alternating waves down the ropes while you get up to standing one foot at a time, then reverse back down to kneeling, keeping the waves going the entire time.

1. 1Your shoulders and arms pumping fast to keep the waves alive
2. 2Your core and glutes working to control each step up and down
3. 3Steady hard breathing as your heart rate climbs

Common mistakes

• ×Letting the waves die while you transition through the get-up
• ×Rushing the kneel-to-stand and losing your balance
• ×Rounding your back or holding your breath as you fatigue

Muscles worked

The battling ropes alternating waves with kneeling get-up mainly works the forearms, quads, glutes, and front delts, with the upper traps, upper abs, lower abs, obliques, hamstrings, side delts, biceps, triceps, lats, lower back, mid traps, calves, rear delts, and hip flexors assisting.

• ForearmsPrimary
• QuadsPrimary
• GlutesPrimary
• Front DeltsPrimary
• Upper TrapsSupport
• Upper AbsSupport
• Lower AbsSupport
• ObliquesSupport
• HamstringsSupport
• Side DeltsSupport
• BicepsSupport
• TricepsSupport
• LatsSupport
• Lower BackSupport
• Mid TrapsSupport
• CalvesSupport
• Rear DeltsSupport
• Hip FlexorsSupport
• Mid ChestMinor
• Lower TrapsMinor
• AdductorsMinor
• Tibialis AnteriorMinor