Battle Rope Slams

Anchor the ropes at one end and hold an end in each hand, arms extended, knees slightly bent, core braced like you're about to be pushed. Raise both arms overhead together and slam them down hard and fast, driving the wave through the entire length of rope rather than just flicking your wrists. Keep your core locked through every slam so the force comes from your shoulders and arms, not from your lower back rocking to help. Your stance should stay athletic and low throughout — knees bent, weight balanced — since it's easy to let your legs go rigid and dump all the work onto your upper body and spine.