1. Starting Position:
- Kneel on the floor with one knee on the ground and the other leg at a 90-degree angle in front of you.
- Hold one end of the battling rope in each hand.
- Position your hands around shoulder-width apart and palms facing each other.
2. Body Positioning:
- Keep your back straight and engage your core to maintain stability.
- Look straight ahead to keep your neck in a neutral position.
3. Movement:
- Start by raising one arm (either right or left) to create a wave in the rope while keeping the other arm down.
- Alternate the movement by lowering the arm that just moved and raising the other arm.
- Ensure the waves flow down the rope from your hands to the anchored end, creating a smooth undulating motion.
4. Pace:
- Begin with a moderate pace to establish control and form.
- Gradually increase the speed as you become comfortable with the movement.
5. Breathing:
- Inhale through your nose as you lower your arm and exhale through your mouth as you raise your arm.
6. Repetitions:
- Continue alternating waves for a set duration (e.g., 20-30 seconds) or a number of repetitions (e.g., 10-15 waves).
7. Finishing:
- After completing the exercise, safely drop the ropes and maintain your kneeling position for a moment to regain your balance before standing up.
Tips:
- Focus on keeping your core tight and maintaining a steady rhythm.
- Avoid leaning too far forward or backward to prevent strain on your back.
- Adjust the length of the ropes as needed based on your height and comfort.
