Personal Trainer Randwick Exercise Of The Week “Battle Rope Waves”



Zak Sztor Personal Trainer & Nutritionist

Personal Trainer Randwick Exercise Of The Week “Battle Rope Waves”

Personal Trainer Randwick: Each week a new exercise will be displayed on my website, including important information such as the benefits, muscles worked and considerations.

If you have never used the battle ropes, then now is the time to try, as they are a great alternative to cardio machines, however expect your upper body to burn fat like hell! We have had these in the club at Randwick Fitness First for over a year now and i personally think they are great for mixing up you’re weekly program up! Give them a go if you dare.


  • Sports performance
  • Strength training
  • Functional movement
  • Promotes anaerobic environment
  • Burns Fat


The Muscles Used While Doing Battle Rope Waves

  • Full body muscle groups


How To Preform Battle Rope Waves Properly

Step 1:Hold the battle rope in two hands at arms length,

Step 2:Stand with your feet shoulder width apart.

Step 3:Brace your core.

Step 4:Alternately raising and lowering each arm explosively.



  • Decrease intensity step away.
  • Increase the intensity step forward.


The Correct Number Of Sets In the Gym

  • 1-minute circuits with 1-minute rest 10 minutes total.

Check out HERE for more exercises.



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