Battle Rope Squat With Waves (alternating)

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The battle rope squat with waves (alternating) is a workout that primarily targets the shoulders, quads, and obliques.

During the workout, the battle rope is used by holding one end in each hand and creating waves by moving the arms up and down.

This exercise helps to strengthen and tone the targeted muscles while also engaging the core for stability and balance.

Stand with your feet shoulder-width apart, holding one end of the battle rope in each hand.
Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
As you squat down, simultaneously raise your arms up and down in a wave-like motion, creating waves in the battle rope.
Continue squatting and waving the battle rope for the desired number of repetitions.
Make sure to engage your core and keep your breathing steady throughout the exercise.
Once you have completed the desired number of repetitions, stand up and rest before starting another set.

Start with a shoulder-width stance, gripping the battle rope handles firmly.
Lower into a squat position, keeping your chest up and core engaged.
As you rise from the squat, initiate the wave motion in the battle ropes by forcefully alternating your arms.
Focus on driving the movement from your shoulders, feeling the burn in your deltoids and upper back.
Engage your quads by pushing through your heels and maintaining a strong lower body position throughout the exercise.
To target your obliques, twist your torso slightly with each wave, engaging your core muscles.