1 - Anchor the ropes around a sturdy post or other fixed point. Make sure the ropes are evenly spread out and untangled.
2 - Stand facing the anchor point with your feet shoulder-width apart and knees slightly bent.
3 - Hold one end of the rope in each hand using a firm, overhand grip. Tighten your core muscles and maintain a straight back with your chest up.
4 - Start moving your arms up and down in an alternating pattern, generating waves in the ropes. Use power and speed to make the waves travel all the way to the anchor point.
5 - Keep your core engaged and maintain proper posture throughout the exercise. Use your legs, hips, and torso to help generate power.
