How to do a Battle Ropes Outside Slam
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Battle Ropes
Workouts with Battle Ropes Outside Slam
Instructions for Proper Form
Battle Ropes Outside Slam is a variation on the standard Battle Ropes. This compound, high-intensity exercise primarily targets the shoulders, arms, and core. By slamming the ropes outside your body, you recruit more muscles around your shoulders and core for stabilization. This exercise is excellent for increasing power, cardio, and overall conditioning while adding a dynamic twist to your Battle Ropes routine.
- Stand upright with your feet shoulder-width apart holding the ends of an extended battle rope.
- Drop into a quarter squat while bringing your elbows into your side and brace your core to maintain a neutral spine with your chest up.
- Begin by quickly raising the rope in your left hand up towards chest height before dropping back down and raising the the rope in your right hand.
- Continue this alternating movement quickly to create ripples in the rope for an allotted time.
Alternatives & Variations to Battle Ropes Outside Slam
1. Battle Ropes
82.1 mSCORESWAPPED 56 TIMESBattle Ropes are a high intensity compound movement that target a wide range of muscle groups throughout the body, but primarily hit your shoulders, arms, and core. They are a fast paced, explosive exercise that can be used for cardio, building muscle, and developing power.
- Intermediate
- Shoulders
- Battle Ropes
2. Cable Face Pull
96 mSCORESWAPPED 31 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
3. Barbell Shoulder Press
97 mSCORESWAPPED 28 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
4. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 27 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
5. Dumbbell Back Fly
93.6 mSCORESWAPPED 27 TIMESDumbbell Back Fly is an isolation exercise that primarily targets your shoulder, more specifically your posterior deltoid (back of the shoulder). It’s most closely related to a shoulder raise, with the main difference being that you’re leaning forward into an incline bench. This position allows you to better isolate the back of your shoulder. In addition, the incline bench adds more stability than some other variations.
6. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 27 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
7. Dumbbell Front Raise
98.6 mSCORESWAPPED 26 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
8. Machine Lateral Raise
76.7 mSCORESWAPPED 25 TIMESMachine Lateral Raise is a variation on the more standard Shoulder Raise. Similar to Shoulder Raise, this is an isolation exercise that primarily targets your shoulders. The use of a machine adds more stability to the movement, as well as restricting your range of motion. Both of these lead to a more stable exercise allowing you to focus on exertion.
9. Machine Shoulder Press
92.5 mSCORESWAPPED 23 TIMESis a variation on the more standard shoulder press that utilizes a machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the machine restricts your movements, and adds more stability. This allows you to focus more on exertion than stabilization. This is a great exercise for anyone looking to learn the basic movement, and develop the strength needed for other similar exercises or functional applications.
10. Kettlebell Upright Row
75.4 mSCORESWAPPED 21 TIMESKettlebell Upright Row is a variation on the more standard Upright Row. This compound exercise primarily targets your shoulders. The benefit to using a Kettlebell is the ability to pull the handle in opposite directions at the top of the movement. This can help improve muscle activation compared to other variations.