1-        Start the exercise standing up with feet shoulder width apart and  holding onto an end of the rope with each hand. 2- Bend your torso toward the floor while holding onto the rope and quickly and forcefully raise your hands and torso up raising the rope up. 3-  Raise the rope as high as you can and then quickly slams it down as powerful as you can . 4- Repeat the exercise and try to move the rope with the maximum power.