Exercise guide
Battling Ropes Power Slam
- Intermediate
- Compound
- Timed hold
- Back
- Shoulders
- Waist
The Battling Ropes Power Slam is an explosive, full-body compound movement that develops metabolic conditioning and total-body power by utilizing the core to transfer force from the lower body to the upper body.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand facing the rope anchor point with your feet slightly wider than shoulder-width apart.
- Grip the ends of the ropes with an overhand 'handshake' grip, keeping your thumbs pointed toward the anchor.
- Assume a semi-squat position with your chest up, shoulders back, and a neutral spine.
- Ensure there is a small amount of slack in the ropes to allow for a full range of motion.
How to do it
- Inhale and explosively extend your hips and knees while swinging both arms simultaneously toward the ceiling.
- At the peak of the extension, rise onto the balls of your feet to maximize the height of the ropes.
- Exhale forcefully and slam the ropes down toward the floor by aggressively hinging at the hips and driving your arms downward.
- Absorb the impact by returning to the semi-squat position and immediately transition into the next repetition.
Form checklist
- Keep your core braced tightly to prevent excessive arching or rounding of the lower back.
- Ensure the power is generated from the hips and lats, not just the shoulders.
- Maintain a proud chest and avoid collapsing forward during the downward slam.
- Keep your weight distributed through your mid-foot to heel during the landing phase.
Pro tips
- Visualize 'breaking the floor' with the ropes to maximize the intent and force of the downward phase.
- Focus on a rapid transition between the upward lift and the downward slam to increase power output and heart rate.
Make it harder
- Incorporate a full jump at the top of the movement to increase the explosive demand on the lower body.
- Perform the slams from a kneeling position to remove lower body assistance and isolate the core and upper body.
Frequently asked
- What muscles does the battling ropes power slam work?
- The battling ropes power slam primarily targets the lats and trapezius, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the battling ropes power slam?
- The battling ropes power slam uses rope.
- Is the battling ropes power slam good for beginners?
- The battling ropes power slam is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.