5 Ways to Perform Alternating Waves with Battle Ropes

 

5 Ways to Perform Alternating Waves with Battle Ropes

To get the most out of each movement, you will need to understand all the ways to make that movement happen. Alternating waves is an incredible movement for cross-patterning, strength, endurance, and coordination, bringing brain health and body fitness improvements every time you train them.

 Whether you are trying to go the distance with your alternating waves, or you just want to squeeze every drop of goodness and sweat out of your alternating waves training on the battle ropes...here are 5 ways to make this movement happen.

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 Bi’s and Tri’s Alternating Waves

 For those of you looking to put some pump in your arms, or you are looking to isolate your biceps and triceps with some great antagonist work, the bicep and tricep alternating waves is your go to training method for alternating waves with battle ropes.

 Zombie Alternating Waves

 Now maybe you are still looking to build on your upper body after your arm pump from the bi’s and tri’s, but you know it is shoulders, lats, traps, and pecs that need to be worked on next. Or maybe you are trying to create solid upper body strength, or even improve on your pull-ups, rows, and conditioning at the same time. The Zombie-style or Frankenstein Alternating Waves is the perfect way to peak your upper body physique.

 Transverse Plane Alternating Waves

 I love working rotation and the transverse plane in training, because I love the athleticism it produces, as well as the explosive power it creates. Even if you are just learning the ropes and rotational movement, this is a great way to build power, strength, or endurance in the plane of motion that is a part of 90% of human movement.

 Frontal Plane Alternating Waves

 This movement pattern to create alternating waves can be a little funky, but mastering it is the key to being able to learn and groove new power output from your body. Learning this will help with establishing a stronger base, and solidifying your musculature and joints in lateral stability and mobility.

 Sagittal Plane Alternating Waves

 This final way to generate an alternating wave, is the most common. But even though it tends to be overtrained in most gyms around the world, it is still a very effective way to condition power, strength, and endurance, especially with the battle ropes alternating waves.

 If you are looking to improve your effectiveness and efficiency with the battle rope, you will most definitely use the alternating waves, and now you can practice producing those powerful, strength-building, and endurance enhancing waves in more ways than just one.

 

By: Aaron Guyett, M.A., B.S., CSCS, TSAC-F, FRAs, FRCms

Living.Fit’s Education Director & Master Coach

 

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