I was visiting goodlife fitness yesterday when I noticed that they had these 2 long and thick tug-o-war ropes. They were looped through 3 kettlebells for stability at one end.
So I tried doing the wave exercise that I've seen in many mma training videos. Where you take the rope and make continuous waves with them. I tried alternating arms for 20 seconds, then both arms simultaneously for another 20s as one set. Then burning out on the last set.
The alternating arms was fantastic for the delts, while using both arms together forced counterbalance through the core and hips. Both jacked up my heart rate very quickly.
I'll get to go to the same gym next weekend, so I'm looking forward to doing them again. Anyone done these before and have advice what else I can do?