Battle Rope Double Slam

Muscles worked by the Battle Rope Double Slam

Primary

Front DeltsAnterior DeltoidLatsLatissimus Dorsi

Secondary

Forearm FlexorsWrist Flexor MusclesGlutesGluteus MaximusObliquesOblique AbdominalsQuadsQuadriceps FemorisAbsRectus AbdominisTrapsTrapezius

Also called: front deltoid, anterior delt, front delt, anterior deltoid, lats, lat.

Equipment

Battle Rope

Also called: battle ropes, heavy rope, training rope, conditioning rope.

How to do the Battle Rope Double Slam

1. Take one rope end in each hand and face the anchor, standing far enough back that the ropes have a slight slack.
2. Set your feet slightly wider than your hips and sit into a quarter squat with your chest up.
3. Swing both arms up together, letting the ropes rise in front of you as you extend through the hips.
4. Slam both ends down to the floor at the same time, hinging at the hips and driving through your lats.
5. Ride the rebound straight back into the next slam, keeping both arms moving in unison rather than alternating.
6. Keep slamming for the desired time or number of reps.

Form tips

• Both arms move together — the moment they start alternating you are doing the standard wave drill, which is a different exercise.
• Drive the slam with your hips and lats rather than your arms, or your shoulders will burn out long before your lungs do.
• Stand at the right distance from the anchor: too close and the rope goes slack, too far and you cannot get a wave into it at all.

At a glance

Battle Rope Double Slam in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Back Lever
• Battle Ropes
• Bear Crawl
• Clean and Jerk
• Double Kettlebell Dead Split Snatch
• Double Kettlebell Split Jerk
• Dumbbell Snatch
• Kettlebell Lunge Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "battle-rope-double-slam",
  "name_en": "Battle Rope Double Slam",
  "name_de": "Battle-Rope Doppelschlag",
  "name_es": "Golpe Doble con Cuerdas de Batalla",
  "description_en": "A conditioning movement in which both rope ends are driven up and slammed down together, producing one large wave per rep instead of the alternating waves of the standard battle rope drill.",
  "description_de": "Eine Ausdauerübung, bei der beide Seilenden gemeinsam hochgeführt und zusammen auf den Boden geschlagen werden — eine große Welle pro Wiederholung statt der wechselseitigen Wellen der Standardvariante.",
  "description_es": "Un ejercicio de acondicionamiento en el que ambos extremos de la cuerda suben y se golpean contra el suelo a la vez, generando una gran onda por repetición en lugar de las ondas alternas del ejercicio clásico.",
  "category": "cardio",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "battle_rope",
  "body_part": "full_body",
  "primary_muscles": [
    "anterior_deltoid",
    "latissimus_dorsi"
  ],
  "secondary_muscles": [
    "forearm_flexors",
    "gluteus_maximus",
    "obliques",
    "quadriceps",
    "rectus_abdominis",
    "trapezius"
  ],
  "goals": [
    "endurance",
    "power"
  ],
  "tags": [
    "full_body",
    "conditioning"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Take one rope end in each hand and face the anchor, standing far enough back that the ropes have a slight slack.",
    "Set your feet slightly wider than your hips and sit into a quarter squat with your chest up.",
    "Swing both arms up together, letting the ropes rise in front of you as you extend through the hips.",
    "Slam both ends down to the floor at the same time, hinging at the hips and driving through your lats.",
    "Ride the rebound straight back into the next slam, keeping both arms moving in unison rather than alternating.",
    "Keep slamming for the desired time or number of reps."
  ],
  "instructions_de": [
    "Nimm je ein Seilende in jede Hand, stell dich zum Ankerpunkt und weit genug zurück, dass die Seile leicht durchhängen.",
    "Stell die Füße etwas weiter als hüftbreit und geh in eine Viertelkniebeuge, die Brust bleibt aufrecht.",
    "Schwing beide Arme gemeinsam nach oben und lass die Seile vor dir aufsteigen, während du die Hüfte streckst.",
    "Schlag beide Enden gleichzeitig auf den Boden, klapp dabei in der Hüfte ein und arbeite aus dem Latissimus.",
    "Nutz den Rückprall direkt für den nächsten Schlag und halt beide Arme im Gleichtakt, statt sie wechselseitig zu führen.",
    "Schlag weiter für die gewünschte Zeit oder Wiederholungszahl."
  ],
  "instructions_es": [
    "Toma un extremo de la cuerda en cada mano y colócate frente al anclaje, lo bastante atrás como para que las cuerdas queden algo destensadas.",
    "Separa los pies algo más que la anchura de las caderas y baja a una sentadilla de cuarto, con el pecho alto.",
    "Sube ambos brazos a la vez, dejando que las cuerdas se eleven por delante mientras extiendes la cadera.",
    "Golpea ambos extremos contra el suelo al mismo tiempo, flexionando por la cadera y empujando desde los dorsales.",
    "Aprovecha el rebote para encadenar el siguiente golpe, manteniendo ambos brazos al unísono en lugar de alternarlos.",
    "Sigue golpeando el tiempo o las repeticiones deseadas."
  ],
  "tips_en": [
    "Both arms move together — the moment they start alternating you are doing the standard wave drill, which is a different exercise.",
    "Drive the slam with your hips and lats rather than your arms, or your shoulders will burn out long before your lungs do.",
    "Stand at the right distance from the anchor: too close and the rope goes slack, too far and you cannot get a wave into it at all."
  ],
  "tips_de": [
    "Beide Arme bewegen sich gemeinsam — sobald sie anfangen zu wechseln, machst du die Standard-Wellenvariante, und das ist eine andere Übung.",
    "Treib den Schlag aus Hüfte und Latissimus statt aus den Armen, sonst brennen die Schultern lange vor der Lunge.",
    "Halt den richtigen Abstand zum Anker: zu nah hängt das Seil durch, zu weit weg bekommst du gar keine Welle hinein."
  ],
  "tips_es": [
    "Los dos brazos se mueven juntos — en cuanto empiezan a alternarse estás haciendo el ejercicio de ondas clásico, que es otro ejercicio distinto.",
    "Impulsa el golpe con la cadera y los dorsales en vez de con los brazos, o los hombros se agotarán mucho antes que los pulmones.",
    "Colócate a la distancia correcta del anclaje: demasiado cerca la cuerda queda floja, demasiado lejos no consigues meterle onda."
  ],
  "met": 10.3,
  "images": {
    "flat": {
      "start": "images/flat/battle-rope-double-slam-start.webp",
      "peak": "images/flat/battle-rope-double-slam-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "battle-rope-double-slam");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.