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Exercise library / Battle Rope Double Slam

Battle Rope Double Slam

Suggestions, not prescriptions. Exercises here pass automated checks. They have not been clinically reviewed, and no exercise is right for everyone. Adjust to your comfort and ability.

A more challenging exercise. Make it a goal if you like. “Show alternatives” below lists easier steps toward it.

A conditioning movement in which both rope ends are driven up and slammed down together, producing one large wave per rep instead of the alternating waves of the standard battle rope drill.

Main focus
Cardio and endurance
Level
Building
Equipment
Other specialty equipment
Load
Free weight
Stability
Supported by a seat, bench or wall
Before you start
  • Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
  • Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
  • Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
  • Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.

Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.

What you need

Supportive shoes and a forgiving, non-slip surface.

How to do it

  1. Take one rope end in each hand and face the anchor, standing far enough back that the ropes have a slight slack.
  2. Set your feet slightly wider than your hips and sit into a quarter squat with your chest up.
  3. Swing both arms up together, letting the ropes rise in front of you as you extend through the hips.
  4. Slam both ends down to the floor at the same time, hinging at the hips and driving through your lats.
  5. Ride the rebound straight back into the next slam, keeping both arms moving in unison rather than alternating.
  6. Keep slamming for the desired time or number of reps.

How much

To start: Begin with 5 to 10 minutes at an easy to moderate effort. Add a few minutes each week as it feels easy.

As it gets easier: Work toward 20 to 30 minutes at a moderate effort, building over weeks. Add intervals only after steady work feels easy.

How it should feel: Moderate effort means you are breathing harder but can still talk, and could not sing.

Make it easier

Use the other ways to do this movement below.

Make it harder

Use the other ways to do this movement below.

Tips

  • Both arms move together — the moment they start alternating you are doing the standard wave drill, which is a different exercise.
  • Drive the slam with your hips and lats rather than your arms, or your shoulders will burn out long before your lungs do.
  • Stand at the right distance from the anchor: too close and the rope goes slack, too far and you cannot get a wave into it at all.

Safety

  • Warm up first, and keep your breathing steady. Breathe out on the effort and in as you ease off. Do not hold your breath.
  • Move with control. Do not lock your joints straight at the end of a movement.
  • Choose a version, load and number of repetitions you can finish with good form. The last few should feel hard but not shaky.
  • Check that your equipment is in good condition and set up as it was made to be used.
More safety notes
  • Start much lighter or easier than you think you need to, and learn the movement first.
  • Warm up well, and build the number of repetitions and the height slowly over weeks.
  • Land softly with your knees slightly bent.
  • Rest between sets. Stop as soon as your form fades or you feel tired.

When to stop

  • Stop and rest if you feel dizzy or lightheaded, sick to your stomach, or unusually short of breath.
  • Stop if you feel sharp, sudden or joint pain. Muscles working hard is expected. Pain is a signal to stop.
  • Stop and sit down if you feel unsteady and cannot settle yourself right away.
  • Call your local emergency number for chest pain or pressure, fainting, or sudden weakness, numbness or trouble speaking.
  • After any of these, do not repeat the exercise until you have talked with a doctor or physical therapist.
  • The equipment shifts, slips or does not feel secure.
  • You feel pain in a foot, ankle, knee or hip when you land.
  • Your landing becomes heavy or uneven.

Other ways to do this movement

Sign in and we will show other ways to do this, with other equipment or at a different level, chosen from your own answers. Sign in

Where this comes from

Steps and tips are from an open exercise dataset named below. Starting amounts, equipment and safety notes are Fitafter50's general guidance. Nothing here is clinically reviewed.

Steps and tips: Exercise data by RepDB (repdb.co). License: RepDB Free Tier License v1.0: personal or commercial use inside applications, visible attribution, no redistribution as a dataset or API. All credits.

    This is general information, not medical advice. It does not diagnose anything or tell you whether an exercise is right for you. Adjust to your comfort and ability.