Rope Alternating Wave

Classification

Instructions

Preparation

Face ends of two anchored, heavy ropes extended side by side. Grasp rope end in each hand. Stand with feet wide apart and knees and hips bent. Raise one rope up and lower other one down.

Execution

Repetitively, whip ropes up and down in alternating fashion, so when one rope is thrown high, the opposite rope is thrown low.

Comments

Movement through elbow and wrist are very subtle, bordering on static force classification. Early training and warmup bouts may involve slower motion.

Force (Articulation)

Dynamic

• Scapula & Clavicle
  • Depression / Protraction
  • Elevation / Retraction
  • Downward Rotation
  • Upward Rotation
• Shoulder
  • Extension
  • Flexion
• Elbow
  • Extension
  • Flexion
• Wrist
  • Flexion / Adduction
  • Extension / Abduction

Static

• Hip
  • Extension
• Spine (Thoracic, Lumbar)
  • Extension
  • Rotation
  • Lateral Flexion