Heavy Rope Two Arms Slams to Alt Arm Slams to Scissors

Published: 2025-08-06

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John Graham, Senior Network Administrator in Network Development at St. Luke’s University Health Network, demonstrates three excellent exercises utilizing a heavy rope. Incorporating heavy rope training can increase strength, power, and endurance in critical movement patterns and muscle groups while supporting energy system development vital to athletic performance.

Why Heavy Rope Exercise Combos Are Effective for Athletes

The use of heavy rope exercise combos enables the training of multiple muscle groups simultaneously. This method increases workout intensity and volume, resulting in greater development of:

Muscle strength
Power output
Hypertrophy (muscle size)
Muscular endurance

These benefits make heavy rope training a valuable addition to any athlete's strength and conditioning program.

Full Body Activation with Heavy Rope Slams

Heavy Rope Two Arm Slam: Total Body Strength Builder

Secure the rope to a wall or floor anchor.
Instructions:

Grab each end of the rope with a one-handed grip just below the end caps.
Stand erect with feet shoulder-width apart, bodyweight on the balls of your feet, and back straight.
Drop into an athletic stance, driving the rope explosively to the floor by pushing hips back and arms down.
Reverse the motion, lifting arms slightly above parallel to the floor.
Repeat continuously without pausing.

Heavy Rope Alternating Arm Slam: Dynamic Coordination & Core Strength

Secure the rope as described above.
Instructions:

Start in the same position as the two-arm slam.
As you drop into an athletic position, alternate arms to slam one side of the rope at a time.
Maintain a steady rhythm without pause, reversing direction continuously for the desired time.

Heavy Rope Scissors: Upper Body Speed and Core Stability

Secure the rope as before.
Instructions:

Assume the same athletic position.
Begin scissoring the arms—alternating which arm is on top—while maintaining posture.
Keep the movement continuous and explosive throughout the exercise duration.

Recommended Sets and Timing by Experience Level

Two Arm Slams – Recommended Workout Duration

Beginners (0–3 months): 15 seconds, 1–2 sets
Intermediate (3–6 months): 20 seconds, 2 sets
Advanced (6+ months): 30 seconds, 2–3 sets
Rest: 2x the length of work time between sets

Alt Arm Slams – Recommended Workout Duration

Beginners: 15 seconds, 1–2 sets
Intermediate: 20 seconds, 2 sets
Advanced: 30 seconds, 2–3 sets
Rest: 2x the length of work time between sets

Scissor Slams – Recommended Workout Duration

Beginners: 15 seconds, 1–2 sets
Intermediate: 20 seconds, 2 sets
Advanced: 30 seconds, 2–3 sets
Rest: 2x the length of work time between sets