← EXERCISE LIBRARYConditioning
Battle Rope Slams
Raise both rope ends overhead and slam them down with full body extension. The most forceful rope variation and the closest to a med-ball slam without the ball.
- 01Stand tall holding both ends, feet hip to shoulder width.
- 02Extend the hips and reach both arms fully overhead, rising onto the balls of the feet.
- 03Slam both ends into the floor, hinging the hips back and exhaling hard on impact.
- 04Let the arms finish below the knees before immediately rising for the next rep.
- 05Work sets of eight to fifteen slams or timed intervals of fifteen seconds with full recovery.
- 01Reach tall, then throw the rope through the floor.
- 02Exhale on the slam.
- 03Hinge to absorb, do not fold at the spine.
- 01Slamming with the arms while staying upright, which removes the lats and hips from the movement.
- 02Rounding the back to reach the floor, which loads spinal flexion at maximum speed.
- 03Grinding out long sets, which degrades the slam into a soft drop with no training value.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.