Battle Ropes Outside Slam
10 reps
From a quarter squat, whip the ropes outside your body in fast alternating waves.
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SHOULDERS
Battle Ropes Outside Slam
The outside slam is a battle rope variation where you drive the waves out to the sides of your body rather than straight down. This recruits more of the shoulders and core to stabilize the wider motion. It's a high-intensity conditioning tool that builds power, endurance, and shoulder strength all at once.
How to do it
- 1
Stand with feet shoulder-width apart, holding an end of the rope in each hand.
- 2
Drop into a quarter squat, tuck your elbows to your sides, and brace your core with your chest up.
- 3
Quickly raise the rope in one hand up toward chest height, then let it drop as you raise the other.
- 4
Drive the waves out toward the sides of your body rather than straight down.
- 5
Keep alternating fast to send continuous ripples down the ropes.
- 6
Continue for your target time.