Bottle Weighted Squatting Alternate Waves
Description
The bottle weighted squatting alternate waves combines a squat hold with alternating arm waves using water bottles. The lifter sits in a low squat and pumps the bottles up and down in alternation. It is a battle rope style at-home conditioning finisher.
Muscle Group
Equipment Required
Bottle Weighted Squatting Alternate Waves Instructions
- Hold a filled water bottle in each hand.
- Stand with feet shoulder width apart.
- Drop into a parallel squat and hold the position.
- Brace your core and keep the chest tall.
- Begin alternating arm waves driving the bottles up and down.
- Move the arms quickly while keeping the squat hold.
- Continue the alternating waves for the duration.
- Stand up to finish.
Bottle Weighted Squatting Alternate Waves Form & Visual
Bottle Weighted Squatting Alternate Waves Benefits
- Full body conditioning move
- Builds shoulder endurance
- Trains leg endurance
- Easy at-home alternative to battle ropes
- Builds core stability
- Strong cardio finisher
Bottle Weighted Squatting Alternate Waves Muscles Worked
- Quadriceps
- Anterior deltoid
- Forearms
- Core
Bottle Weighted Squatting Alternate Waves Variations & Alternatives
- Battle Rope Waves
- Squat Hold
- Goblet Squat
- Squat Pulse
