The Double Wave Move for Undulation Rope Workouts

Video Transcript

"RASUL AHMED DAVIS: On behalf of Expert Village, my name is Rasul Davis and my company is Punch Kettlebell Gym, New York City, and I'm going to be showing you how to use ropes for undulation. Okay, right now, we're going to do what's called the double wave. There's a couple of ways to do this and I'm going to show you exactly how to do it. First, you want to do really big waves. You want to brace yourself on your feet. Your back is in the neutral, you have a neutral spine. You're grounded on the ground and use your arms in front of you. Do not pull the rope. So it looks like this. If you noticed, I'm using my whole body to do this. Okay? And what you would want to do is do this big. It's really hard to do this for a sustained period of time. I'm doing both ropes. Don't pull it like this. It doesn't work. Keep your arms in front of you. You're getting your lats. You're getting your shoulders. You're getting cardiovascular work, your legs. And then, you can do them really small and nice and tight."