Set-up: The battle ropes can be anchored to a heavy kettlebell, squat rack, or sled (any stable unit). Start with lighter battle ropes and then you can progress heavier as you advance your training. Hold the end of the ropes in each hand, firm grip with palms facing each other. Position yourself in a slight squat position, feet approximately shoulder width apart. Engage your core to encourage neutral spine positioning. There should be some slack in the ropes to allow for movement.
Movement: Make sure you have some slack in the ropes to allow for movement - the closer you are to the anchor point the more challenging to move the ropes. Stand in a partial squat, feet at least shoulder width apart. Bring both arms up at about head level with a quick force and then slam both ropes down to the ground with speed. While doing so, tighten your core and engage your glutes to prevent excessive trunk extension and allow your core/legs to assist with the motion. Try to keep feet on the floor but you may come up on your toes slightly. Repeat this motion with quick, powerful slams.
Emphasis: This exercise is for explosive power, not endurance. You can start with lighter/thinner ropes but your goal is to progress to heavier/wider ropes as you advance. Your sets may be shorter in repetitions, but that is okay because you are building power. Engage your core, squeeze your glutes and allow your lower body to assist with the motion.
