Training Tip – Battle Tested

Training Tip – Battle Tested

Those battle ropes your gym just added are great for HIIT cardio sessions, but they can also be used to target specific muscle groups. The two most common battle-roping variations: alternating waves (arms moving up and down opposite one another) and bilateral waves (both arms lifting and throwing down the ropes at the same time). While both variations involve the anterior (front) deltoids to a great degree, alternating waves target the external obliques significantly more while bilateral waves emphasize the lumbar erector spine muscles. So if you are looking to work your entire core, incorporate both versions. But if you want to give your lower back a break, stick to alternating waves.



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