The Battle Rope Alternate Wave Squat is an effective full-body exercise.
It challenges almost all the muscles in the body, the leg muscles, the shoulder girdle and the core muscles that stabilize the body.
The intensity of the effort depends on the aim of the training.
You can train power or you can build aerobic capacity with the rope.
Unilateral waves challenge the core muscles more than double waves do.
In the anterior view, we can see the abdominal muscles, among them the external obliques (in pink) that assist in the small spinal rotation movements. The other abdominal muscles stabilize the upper part of the body together with the other core muscles.
In the video, we choose to show two ways on how to hold the rope.
You should know that holding the rope backward slightly reduces the load on the wrist joint.
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