exercises

Alternating Single-Arm Slams

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How to: Alternating Single-Arm Slams

Exercise Families:High Intensity, Cardiovascular

Equipment:Battle Rope

Trainer:Chontel Duncan

  1. Loop a battle rope around a secure structure and extend the rope, ensuring that the length of the rope is even on either side. Holding the ends of the rope in each hand, plant your feet shoulder-width apart and extend and lower your arms to hold the rope directly in front of your body. This is your starting position.
  2. Inhale. Bend your knees slightly. Quickly extend your knees, at the same time while keeping your right arm fixed, raise your left arm and slightly bend your elbow to lift the end of the rope to head height.
  3. Exhale. Bend at the hips and knees, ensuring you maintain a neutral spine. At the same time, slam the rope down by pulling your left arm toward the floor and extending your elbow.
  4. Inhale. Bend your knees slightly. Quickly extend your knees, at the same time while keeping your left arm fixed, raise your right arm and slightly bend your elbow to lift the end of the rope to head height.
  5. Exhale. Bend at the hips and knees, ensuring you maintain a neutral spine. At the same time, slam the rope down by pulling your right arm toward the floor and extending your elbow to return to the starting position. Continue alternating between right and left for the specified number of repetitions.

Alternative Exercises for Arms

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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