Exercise
SIMULTANEOUS WAVES
Stand
Squat
Form cues
Securely anchor the rope to a stable point before starting
Grip one end in each hand, palms down, with elbows tucked close to your body
Drive both hands up together then slam them down together — synchronized movement
Keep hips and knees slightly bent and core braced throughout
Focus on power and consistent wave amplitude, not just speed
Instructions
Step-by-step technique
Securely attach a heavy rope to a stable anchor point and grip one end in each hand, palms down.
Stand with feet shoulder-width apart and hips and knees slightly bent.
Hold both ends of the rope directly in front of you.
Keep your elbows close to your body throughout the movement.
Drive both hands upward together, then slam them downward together to create synchronized waves.
Maintain consistent wave amplitude rather than sacrificing power for speed.
Keep your core braced and avoid rounding your lower back.
Continue for the desired duration or number of reps.