Back · Battle Ropes
Battling Ropes Power Slam
How to do the battling ropes power slam, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Battle Ropes
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Hold a battle rope end in each hand and stand in an athletic stance. Lift both ropes overhead and slam them down to the floor with full force, dropping into a slight squat as you slam, then reset and repeat.
- 1Lats and core driving the ropes down with force
- 2Hips and legs loading as you slam
- 3Full-body snap through each slam
Common mistakes
- Slamming with only your arms; use your whole body
- Rounding your back as you drive down
- Standing tall and stiff instead of loading your hips
Muscles worked
The battling ropes power slam mainly works the lats and forearms, with the upper abs, lower abs, obliques, quads, glutes, triceps, lower back, upper traps, mid traps, hamstrings, and front delts assisting.
- LatsPrimary
- ForearmsPrimary
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- TricepsSupport
- Lower BackSupport
- Upper TrapsSupport
- Mid TrapsSupport
- HamstringsSupport
- Front DeltsSupport
- BicepsMinor
- Lower TrapsMinor
- CalvesMinor
- Side DeltsMinor
- Rear DeltsMinor
- Hip FlexorsMinor
Kovo programs the battling ropes power slam for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.