Battle Rope Alternating Waves

Grip one rope end in each hand, feet shoulder-width, knees soft, hips low like the start of a squat. Drive one arm down hard while the other rises, then reverse -- the ropes should ripple in opposite waves down their length rather than moving together. The power comes from your shoulders and upper back snapping down, not your wrists flicking. Keep your core braced against the alternating pull trying to twist your torso side to side; a stable trunk is what lets your arms move independently. Stay low in your stance rather than standing tall as you go.