Standing fully upright — no athletic base
The hip hinge absorbs force and generates power; a straight stance reduces both.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Full Body
Battle Rope Alternating Waves
Coaching cues
- Athletic stance; slight hip hinge; alternate arms — one up as one goes down
- Drive from the shoulder; keep the core braced throughout
- Continuous rhythmic waves — no pausing between arms
- Commonly performed in 20 to 30 second intervals
Common faults 2
Shoulders shrug with every wave
Upper traps elevate on every arm cycle instead of the shoulder driving from the deltoid.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗