Exercise Rope Workouts
Here are some exercise workouts that we've found to be challenging and fun. We're always interested in learning about new ways to use the products, please jump on over to our blog to give us some new ideas.
Rope Battling: First off we wanted to introduce the most famous application for our exercise ropes. Rope battling is an excellent exercise for conditioning, strengthen your core, improve synergy and increase endurance. Anchor your rope around a fixed object, such as a pole or tree, so the rope folds in half and you have both ends in your hands.
The easy instructions – whip it around for time.
Details – make waves in the rope. You can make big waves, small waves, or alternating waves. Then take both and try to make circles in the rope (grappler tosses). Complete this for a timed set. You can also hold the ropes close together in both hands, start on the left outside toe and bring them around in an arc to the right outside toe, keep repeating from side to side.
Supine Rows: Throw the rope over a fixed object. In the gym, use a power rack, at home a tree branch works great. Lie down on your back, reach up and grab the row, then pull your hands to your chest. The advanced variation involves elevating your feet.
Pull-Ups: Just throw the rope over a fixed object like with the supine row set up. Reach up, grab a hold and begin your pull-ups. You will be able to do far fewer with the rope than on a regular bar because of the added grip strength required. Do these FIRST then finish with regular pull-ups so you still train your back muscles, and your grip isn’t the weak link.
Hand Over Hand Rows: Attach the rope to a weighted object, typically a sled, but you could use anything that is heavy. Walk the rope out to the end then row the object all the way to you. Repeat for multiple sets.