How to Do the Battle Rope Slams

Battle rope slams have you lift heavy ropes overhead and drive them into the floor, a high-power conditioning move for your shoulders, core and legs. It is a good finisher for anyone wanting hard intervals with low joint impact.

Shoulders AbsOtherIntermediate

Log every set of your Battle Rope Slams in Superlift

Muscles worked

Primary

Shoulders
Abs

Secondary

Quads

How to do the Battle Rope Slams

1
Anchor the rope and stand facing it with feet shoulder-width apart.
2
Hold one end in each hand and sink into a half squat.
3
Raise both arms overhead as you stand up.
4
Slam the ropes down hard as you drop into the squat.
5
Let your hips and legs power the slam, not just your arms.
6
Reset quickly and repeat.
7
Keep your core braced and your back flat.

Form cues to remember

Power from your hips
Brace your abs
Slam, don't just drop
Keep your chest up

Common mistakes

Using only your arms

Squat down and drive through your legs as you slam.

Rounding your back

Keep your chest up and your spine neutral through the slam.

Standing too close or far from the anchor

Step back until the rope has some slack but can still travel overhead.

Slowing down too early

Use short intervals so you can keep the power up.

Sets and reps

Conditioning	20–30 seconds on, 30–40 seconds off, 6–10 rounds
Endurance	3 sets of 30–45 seconds with 45–60 seconds rest

Heavy slams can strain your shoulders and lower back if your form drops. Stop the set when you are rounding or losing control.

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