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exercises

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Alternating Single-Arm Slams

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How to: Alternating Single-Arm Slams

Exercise Families:High Intensity

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

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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