Secure the ropes: Secure a set of battling ropes to a fixed point or weight so they don't move.
Positioning: Kneel on the ground with one knee up and the other knee touching the ground, forming a 90-degree angle at the hip and knee of the front leg.
Grasp and prepare: Grasp the ends of the ropes with both hands, one in each hand. Your arms should be extended in front of you with elbows slightly bent.
Engage core and maintain posture: Engage your core and maintain a long, tall spine throughout the entire movement.
Commence waving: Begin to alternately raise and lower each arm rapidly, creating waves in the ropes. The movement should be controlled and powerful, emanating from the shoulders and arms, not just the wrists.
Maintain duration and intensity: Continue the waving motion for a predetermined time interval, ranging from 15 seconds to a minute or more, depending on your fitness level and goals.
Switch positions and repeat: To ensure an equal workout on both sides, switch your kneeling position (the leg that is up and the leg that is down) and repeat the exercise.
Focus on breathing and form: Remember to breathe evenly during the exercise and to maintain form by avoiding leaning backward or forward.
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