Video Coming Soon
We're working on adding video demonstrations for this exercise.
Tall Kneeling Battle Rope
Battle rope waves from tall kneeling position target shoulders, arms, and core to build endurance and power; low-impact option for upper body conditioning without lower body stress.
About Exercise
Equipment
Battle Ropes
Difficulty
3/5 • Beginner
Primary Muscle Groups
Shoulders, Abs
Secondary Muscles
Lower Back, Lats, Traps
Accessory Muscles
Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts, Rear Delts
Abs
8/10Rectus Abdominis, Transverse Abdominis
Biceps
7/10Long Head, Short Head
Triceps
7/10Lateral Head, Medial Head
Obliques
7/10External Obliques, Internal Obliques
Forearms
6/10Flexors
Lower Back
5/10Erector Spinae
Lats
4/10Traps
4/10Upper Traps, Lower Traps
Glutes
2/10Glute Medius
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Adjust based on intensity
How to Perform
Kneel tall on floor facing anchor point 8-15 feet away, knees under hips, shins flat. Grip one end of battle rope in each hand with neutral grip, torso upright and core braced.
- Drive one arm up to shoulder height while slamming the other down.
- Alternate arms rhythmically to create continuous waves.
- Generate power from core and shoulders, not just arms.
- Keep spine neutral and shoulders packed.
- Maintain quick, controlled pace for uniform waves.
- Brace core throughout to stabilize torso.
Coaching Tips
Form Cues
- Pack shoulders down.
- Brace core tight.
- Power from hips and core.
- Keep waves consistent.
- Eyes on anchor.
Breathing
Inhale during preparation, exhale forcefully on each wave or slam while bracing core.
Tempo
1-0-1
Range of Motion
Raise arms to shoulder height on ascent, fully extend down to floor on descent; maintain neutral spine without arching or rounding.
Safety
Safety Notes
- Avoid if acute knee or shoulder issues.
- Use pad for knee comfort.
- Consult pro for back problems.
- Breathe continuously, no holding.
- Start with lighter ropes if beginner.
Spotting
Spotting not required; use self-limiting nature of ropes and ensure secure anchor.
Common Mistakes
- Shrugging shoulders up.
- Arching or rounding back.
- Using only arms without core.
- Gripping too tightly.
- Jerky uncontrolled waves.
When to Avoid
- Acute shoulder impingement
- Knee joint pain
- Lower back strain
Flexibility Needed
- Shoulder flexion to 90 degrees
- Knee flexion tolerance
- Hip mobility for kneeling
Build Up First
- Basic battle rope wave technique
- Core bracing proficiency
- Neutral spine maintenance
Also known as
Kneeling Battle Rope Waves, Tall Kneel Rope Slams, Kneeling Battling Ropes
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Battle Ropes
Battle Ropes
Shoulders
Seated Battling Rope
Battle Ropes
Shoulders
Battle Rope Jumping Jacks
Battle Ropes
Shoulders
TRX Kneeling Ab Rollout
Others
Abs
Kettlebell Kneeling Around the World
Kettlebell
Abs
Kettlebell Half Kneeling Single-Arm Press
Kettlebell
Shoulders
Dumbbell Kneeling Lateral Raise on Stability Ball
Dumbbells, Stability Ball
Shoulders
Dumbbell Kneeling Overhead Hold to Stand
Dumbbells
Shoulders
Cable Rope Upright Row
Single Cable Machine, Rope Cable Attachment
Shoulders
Dumbbell Half-Kneeling Single-Arm Overhead Press
Dumbbells
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
