Securely attach a heavy rope to an anchor point, grab one end of the rope in each hand with the palms down. Stand with the feet about shoulder-width apart with both the hips and knees slightly bent, and hold both lines of rope directly in front. Hold one end of the rope in each hand and keep the elbows close to the body. Move both ends of the rope side-to-side so that both lines are creating waves while on the ground, and keep the hips bent allowing them to move along with the upper body while sweeping the rope back and forth along the ground. Keep the rope gripped firmly with both hands at the same time for the duration of the exercise.

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