Battle Rope In & Out Slam
SquatbilateralBeginner
Equipment Needed
No Equipment (Bodyweight)
Target Muscle Group
Full Body
Primary Goal
Ballistic
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Instructions & Biomechanical Cues
1. Stand with your feet shoulder-width apart, holding the ends of a battle rope in each hand with your arms extended in front of you. 2. Lower your body into a slight squat, engaging your core, and prepare to initiate the slam. 3. Quickly pull the ropes inward toward your body while simultaneously squatting deeper, then explosively slam the ropes outward as you stand up. 4. Aim to create waves in the ropes with each slam, maintaining a strong and steady rhythm. 5. Repeat the in-and-out slams for the desired number of repetitions or duration, focusing on using your legs and core to generate power.",
