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Battle Rope Slams


Battle Rope Slams
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Forearms, Lats, Traps

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Shoulders

Battle Rope Slams Overview

Battle Rope Slams is a powerful exercise that primarily targets your shoulders, core, and arms. It is a great exercise for improving your overall strength and conditioning. 

Whether you are performing shoulder workouts or push workouts, this would be an exceptional exercise to be incorporated into your workout routine. 

How to Do It

  1. Start by gripping the rope in both hands with your feet shoulder-width apart. 
  2. Raise the rope over your head and then slam it down onto the ground as hard as you can. Do it in a wave-like motion by fully extending your arms and hips before slamming.
  3. Repeat this movement for 30 seconds to 1 minute. 

Battle Rope Slam Tips

  1. The heavier the rope, the more challenging the exercise will be. If you are new to this battle rope exercise, start with a lighter rope and gradually work your way up.
  2. Be sure to keep your core squeezed throughout the entire exercise. This will help you maintain good form and prevent injuries.
  3. Keep your arms slightly bent as you slam the rope down. This will help protect your shoulders from injury.
  4. Focus on using your shoulders and arms to generate the power for the exercise. Your legs should be used primarily for stability.

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