Fitness Ropes: Frequently Asked Questions


Fitness Ropes Global Bodyweight Training

Mike Fitch with the double-braided nylon rope

We get asked a lot of questions about our Fitness Ropes (aka as Undulating Ropes, Power Ropes, Training Ropes, Exercise Ropes, Conditioning Ropes): How do you use them? How are they made? What’s the difference between the materials? What length should I buy? So we put together this FAQ with all kind of info from suggested exercises, to pictures of the custom manufacturing process. We’re particularly proud that all of our ropes are custom made, and hope you’ll enjoy learning all about them!

You won’t find a better quality fitness rope anywhere!

Click on each question to jump straight to the answer, or scroll down to read them all.

1. What are the benefits of using Fitness / Exercise / Undulating / Power Ropes?

2. How do I use Fitness / Exercise Ropes?

3. What is the difference between the three types of Fitness Ropes you sell (Double-Braided Nylon, Poly-Dac, and Manila)?

4. What is the weight to length ratio of your ropes?

5. What are some of the special features the come with your Fitness Ropes?

6. Are your ropes manufactured in the U.S?

7. How are the ropes custom made?

8. What size diameter Fitness Rope should I buy?

9. What length Fitness Rope should I buy?

10. What kind of rope do you recommend I buy to use in my gym with different clients?

11. What kind of rope do you recommend I buy to use in my backyard?

12. Can you customize the colors in my rope?

13. Can I order a rope in a different length or diameter than you have listed on your site?

14. How long will it take for my ropes to arrive after I order?

15. What are your shipping options?

16. What is your return policy for Fitness Ropes?

17. What about climbing ropes?




1. What are the benefits of using Fitness/ Exercise/ Undulating / Power Ropes?


Fitness ropes are an excellent fitness tool that are increasing in popularity for great reasons: they provide a killer workout and are a lot of fun. You’ll see amazing results in muscular endurance, cardiovascular conditioning, and fat burning – and it’s not often you find a tool versatile enough to address all those areas at once! Benefits include:

  • Great for strength, power, and endurance
  • Increases aerobic and anaerobic capacity
  • Alternative cardiovascular training that is low-impact yet high-intensity
  • Incredible full body workout, including great trunk conditioning
  • Develop grip strength
  • Utilizes natural movements with high functional carryover
  • Simple to immediately adjust workout intensity for individual needs, without having to adjust equipment
  • Safe and fun for all ages – you’ll feel like a kid again!

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2. How do I use Fitness / Exercise Ropes?


Fitness ropes are an intense workout, but they are not complicated to learn or use.
Click here to read our article and watch the video with details about how to use them.GBT Fitness Ropes

The most common ropes exercises include making Waves and Slams, where you are using total body flexion and extension as you slam the ropes down for strength, power and endurance. Waves can be varied in nearly infinite combinations of a wide range of elements:

  • Up-and-Down Waves, Alternating/Reciprocating, Criss-Cross movements;
  • Grappler Toss moves, where you are creating internal and external rotary movements;
  • Incorporating Squats and Lunges, including forward, reverse, and lateral movements as well adding in lower body plyometric movements like jumping squats, lunges and lateral hopping movements;
  • Adjusting your reps and durations, with high intensity interval training being particularly effective with ropes;
  • Train solo and with a partner; you can have another training partner “call out” movements to keep the exercise unpredictable and fresh, increasing your reaction time;
  • Even changing the grip to where the end of the rope is facing up is a great variation with an added challenge;
  • Vary your training position, from standing and kneeling to sitting on a stability ball, or even laying face down doing single arm waves;

Ropes can also be used for more than undulating. You can also use your ropes for more traditional strength exercises like rows and pull-ups by throwing it over a firm anchor and using it to pull yourself up. This poses an excellent grip challenge with to improve both grip and pulling/rowing strength.

And, the longer ropes are excellent tools for pulling and dragging sleds and heavier objects – even a game of tug a war can prove to be quite a full body challenge.
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3. What is the difference between the three types of Fitness Ropes you sell (Manila, Poly-Dac, and Double-Braided Nylon)?


The three types differ by the actual fiber, as well as by the process by which they are made, resulting in ropes with varying pros and cons according to your needs:

Global Bodyweight Training - Fitness Rope

Double-Braided Nylon (Black)


PREMIUM DOUBLE-BRAIDED NYLON:

Our Double-Braided Nylon ropes are our premium line, made through a special double-braiding process that creates an incredibly strong, yet soft, rope. The “double braiding” means that there is an external layer of braided rope woven around an internal core of braided rope. (This type of rope is also known as “yacht rope.”) You won’t find a higher quality Fitness Rope anywhere!

Pros: These outstanding ropes are built to withstand rigorous use and will last for years to come. The double-braiding process creates a rope that is far superior to the usual twisted fitness rope. They are super strong, yet soft to the touch and very comfortable to hold on to. They will not shed, making them ideal for indoor or outdoor use. They have an excellent strength ratio, and are as heavy as the manila ropes. They also have a high abrasion resistance and due to the double-braiding process, they won’t stretch like some nylon ropes do.

They are available in standard colors of white or black, with the black being an excellent choice for hiding dirt and other wear. We can also produce them in custom colors for larger orders, ranging from solid colors to multi-colored designs to match your team colors or gym logo!

Like all of our ropes, they come standard with heavy-duty vinyl handles on both ends. We make sure those handles will stay attached by using both extra adhesive and stitching between the vinyl and rope – it’s an extra step that you will really appreciate when the handles don’t fall off after a couple of uses. In addition, they come standard with 2 feet of heavy duty nylon fabric sewn to the center of the rope to help prevent fray. (See below for more on these special features, as well as photos showing custom-manufacturing process and what the double-braiding looks like.)

Cons: Only one “con” that we can think of: These premium ropes are the more expensive option.

Fitness Ropes - Global Bodyweight Training

Poly Dac Fitness Rope


POLYESTER DACRON

Our Poly Dac Fitness ropes are made from a blend of polyester and polypropylene fibers twisted into an incredibly strong, yet soft to the touch rope.

Pros: We use a blend of polyester and polypropylene fibers that is softer to touch and therefore easier on the hands and skin. Unlike manila, they won’t shed, making them great for indoor or outdoor use. These ropes have a high abrasion resistance, and won’t stretch. They are very strong, with an excellent strength-to-weight ratio. They are lighter than the manila or double-braided versions (see weight chart below), making them a good choice for use by individuals of various fitness levels. And now they are available in both black and white, as well as in 1″, 1.5″ or 2″ diameters!

They are less expensive than the double-braided nylon ropes, making them a more economical choice if you are on a budget but still want to go with something more versatile than the manila ropes. And, like all of our ropes, they come standard with the heavy-duty vinyl handles and 2 feet of heavy duty nylon fabric sewn to the center to help prevent fray. See below for more on these special features, and a description/photos of how they are made

Cons: The Poly-Dac are an excellent quality choice for a versatile rope, but you might prefer a heavier rope if you are looking for a really hard-core workout. Price-wise, they are right in the middle between manila and double-braided nylon. They will last a very long time, although there may be some “fuzzing” after years of intense undulating exercises where they are hitting the ground a lot. (But don’t worry, that will still take a very long time!)

Fitness Ropes - Global Bodyweight Training

Manila Fitness Rope


MANILA

Our Manila Fitness Ropes, made from Grade A high-quality manila fiber, are what you picture when you think of the old-school ropes from gym-class or boot camp.

Pros: These are heavy ropes sure to give a great workout for cardio and endurance. They are heavier than the poly-dac and about the same as the double-braided nylon (see weight chart below). They are less expensive than the poly-dac or nylon ropes, making them a more economical choice if you are on a tight budget. They are also popular for having that “tough” look! Like all of our ropes, they come standard with the heavy-duty vinyl handles and 2 feet of heavy duty nylon fabric sewn to the center to help prevent fray (see below for more on these special features).

Cons: Manila will shed, so if you are using these indoors, the fiber bits can end up all over your gym floor. Therefore, we recommend these primarily for outdoor use. They are also course and can be hard on the hands. They are not quite as strong as the nylon versions, although when used purely for fitness purposes, they are plenty strong and it really shouldn’t make much of a difference. They will break down more quickly than the nylon versions and will need to be replaced sooner.

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4. What is the weight to length ratio of your ropes?


The Manila and Double-Braided Nylon have approximately the same weight. The Poly Dac is a little bit lighter. Note that all of these weights can vary by +/- 10% in the production process.


Type Diameter Weight Ratio
Manila 1.5 inches .55 lbs/foot
Manila 2 inches .97 lbs/foot
Poly Dac 1.5 inches .46 lbs/foot
Poly Dac 2 inches .7 lbs/foot
Double-Braided Nylon 1.5 inches .52 lbs/foot
Double-Braided Nylon 2 inches .98 lbs/foot

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5. What are some of the special features that come with your Fitness Ropes?


We take pride in going the extra mile to make sure our ropes are the highest quality on the market. The last thing you want is for your new ropes to wear out quickly, so we include several extra custom components that will ensure your ropes maintain their form and quality. This includes:

Vinyl handles shown on manila and poly dac ropes


Heavy-Duty Vinyl Handles

Every fitness rope comes with heavy-duty vinyl handles on both ends. We make sure those handles will stay attached by using both extra adhesive and stitching between the vinyl and rope – it’s an extra step that you will really appreciate when the handles don’t fall off after a couple of uses.

Heavy duty nylon fabric guard at center of rope


Nylon Guard

Each fitness rope comes with 2 feet of heavy duty nylon fabric sewn to the center of the rope to help prevent fray.

Fitness Ropes Global Bodyweight Training

Many Custom Colors


Optional Custom Colors

The double-braided nylon rope can be made in a wide range of solid colors, or multi-colored designs, for larger orders. Contact us to talk about what you’d like to do!

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6. Are your ropes manufactured in the U.S?


We are proud to have all of our ropes manufactured in the U.S, hand-made by skilled artisans at a local factory right here in Miami. The Poly-Dac and Double-Braided Nylon ropes are made on-site from start to finish. The manila ropes are imported from the Philippines and then cut and customized here in our warehouse. Click here to see photos of the manufacturing process in action!

Fitness Ropes Global Bodyweight Training

Production floor at the ropes warehouse


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7. How are your ropes actually custom made?


Our fitness ropes are handled with care from start to finish. Here’s some photos we took during a recent visit, which show just how intricate the whole process is!

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The nylon ropes start out as spools of nylon thread. With the wide range of color available, the design possibilities are endless!
The threads (nylon or polyester) are spun together in this machine to create the rope. For the double-braided nylon ropes, this is where the inner braided core is created.
Threads may be nylon or polyester (or a blend) and are twisted or braided, depending upon the final destination.
Here the outer layer of braid is woven around the inner core, for the double-braided nylon ropes.
Fitness Ropes Global Bodyweight Training
The vinyl handles are seared onto the ends. Below you see the Before and After:
One of the artisans makes sure the braided rope is in perfect shape before it moves on to the next stage.
The double-braided nylon ropes look great when made in custom colors to match your team or gym logo.
Finished ropes, in white and black, are ready to go!


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8. What size diameter Fitness Rope should I buy?


Our standard diameters are 1.5 inch and 2 inch, plus 1″ in the poly dac versions. However, we can custom make them in almost any diameter you would like, up to 4 inches – contact us for special requests.

For most people, the 1.5” version is a good starting choice. This allows the average hand size to get a secure grip and a full range of motion. It is also plenty heavy! This is an excellent option for gyms where individuals of various sizes and fitness levels will be using the same ropes.

More advanced fitness enthusiasts may prefer the heavier weight and greater challenge of the 2 inch version. It can be a good strategy to start out with the 1.5” diameter, and then move up to the 2” diameter after a few months. Then, alternating between the two with varying exercises is a great way to continue building strength and endurance.

Additionally, we now carry 1″ ropes in poly dacron, which are great for kids with smaller hands. They are particularly great for younger kids through junior high.

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9. What length Fitness Rope should I buy?


Our standard lengths are 25, 30, 40, 50, 75 and 100 feet, but we can also custom make any length you desire. Ideally, you want to choose a rope length that is appropriate to the amount of space you have to work out, and the type of work out you want to do.

Our most popular length is the 50 foot rope. This makes for a nice 25 foot length when wrapped around a pole or anchor, which can be used solo or with a partner. This 25 foot length is a good size for most people to be able to move the rope enough to get a challenging cardio and endurance workout.

Stronger individuals looking for an even more difficult workout can go with the 75 foot length. Remember, increasing either the diameter or the length with both make the rope heavier and the workout that much more intense.

The 100 foot ropes are generally used for pulling exercises, like pulling and dragging sleds and heavier objects.

You can always purchase a longer rope and put in some knots to make it shorter until your strength increases. This also makes it easy to share one size rope between individuals with differing fitness levels or goals.

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10. What kind of rope do you recommend I buy to use in my gym with different clients?


It is of course difficult to make a generic recommendation without knowing your specific needs, and we’d be more than happy to talk with you about your individual circumstances. But, for a good starting point if you are looking to buy just one or two ropes to outfit your gym and want to go with something super versatile, we recommend going with the 50 foot, 1.5 inch diameter, double-braided premium nylon in black.

Why do we use that as a starting recommendation? Well, there are a couple reasons. As described above, the 50 foot length is the most popular length for general use and when wrapped around a pole or other anchor can be made to fit well even in smaller gym spaces. It can also be shortened with knotting if needed. And, as also described above, the 1.5 inch diameter is the best fit for the average hand.

We recommend choosing the premium nylon if your budget can support it, because we are so sure you will really love the quality of this rope. You won’t find a nicer fitness rope anywhere, and you get the heavier weight of manila with the comfort of the soft braided nylon that feels great in a grip. These ropes will outlast their less expensive counterparts, making them the most economically prudent choice for the long term. However, if the premium nylon is still more than you want to spend, the Poly-Dac ropes will make an excellent choice as well. We don’t recommend the Manila for indoor use due to its propensity to shed.

In this instance we recommended the black since it does wonders for hiding dirt and is a standard color choice. However, you may also want to consider going with some custom color options – contact us to ask about custom colors, in solid or multi-color designs.

We still emphasize that everyone’s needs are different, and you should definitely think through how your ropes will be used, where you will use them, and who will be using them. And, if your budget allows you to purchase multiple sets, you can vary them more so that you have heavier and lighter sets of different lengths for different types of clients.

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11. What kind of rope do you recommend I buy to use in my backyard?


Continuing what we said in the previous question, everyone’s needs are unique. But, we are frequently asked what we’d recommend for someone who wants to buy a rope for their individual use in their backyard, as opposed to something to be used in a gym. In this case, we still recommend the premium nylon as first choice due to its resiliency – it will do the best as standing up to weather and lasting you a long time. But, if it is out of your budget, manila ropes work just fine outside (we assume the shedding won’t be as big a deal if it is outside). We still recommend that you store it outside of the rain and elements if you want it to last longer.

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12. Can you customize the colors in my rope?


The premium double-braided nylon comes available in standard options of white or black. For larger orders, custom colors are available in solid or multi-color designs – contact us for more info and pricing!
Manila, of course, only comes in manila.

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13. Can I order a rope in a different length or diameter than you have listed on your site?


Absolutely! We can make your rope(s) in almost any length you want, with diameters up to 4 inches. Please contact us at customerservice@globalbodyweighttraining.com to discuss any custom needs.

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14. How long will it take for my ropes to arrive after I order?


One of things that makes our ropes so special is that they are hand crafted by skilled artisans, custom-made per each order. Therefore, we can’t do same day shipping like places who sell mass produced ropes. We aim to get orders completed and shipped as quickly as possible, but we generally estimate it will take 3-5 business days to make the ropes. We then ship via UPS ground, which can take another 3-5 days. We’ll send you the tracking number as soon as it ships so that you’ll know exactly when it is going to arrive.

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15. What are your shipping options?


We ship via UPS ground, as they usually have the best prices for our type of shipping. The shipping prices shown with the product descriptions are for shipping within the continental U.S.

We are also pleased to offer shipping to Alaska, Hawaii, and Puerto Rico, although the shipping cost is generally higher than within the contiguous U.S. Contact us for an accurate shipping price.

And, we are also able to ship internationally; however, please note that orders shipping outside of the U.S. are subject to customs duties and taxes vary significantly by country. Each international customer is responsible for paying these custom duties and taxes. We do not estimate customs duties and taxes nor do we have any control over these charges. If you have questions about the customs duties and taxes for your country, please contact your appropriate government agency. Be aware that international shipments are subject to opening and inspection by customs authorities. Please note that shipping times for international orders can vary from as quickly as 1 week to as long as 12 weeks depending on the shipping method used. Contact us for the shipping cost.

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16. What is your return policy for Fitness Ropes?


All sales of Fitness Ropes are final. We take great pride in the quality of our ropes, and since we custom make and ship each order, we are confident that the product will be in perfect condition. (Note that this differs from the return policy on our videos and other products). If for some reason your rope(s) are damaged upon arrival, we will replace them. If you do receive damaged or defective ropes, please contact us within five days of delivery, at customerservice@globalbodyweighttraining.com. Please DO NOT return them without first contacting us for instructions on the return process. We will request photos of the damaged rope, as this expedites our return process and allows us to immediately address any quality control concerns. The rope(s) must be sent back in new and unused condition. Once the return has been processed, your replacement rope will be sent out to you. Customer satisfaction is extremely important to us, so if you have any questions about this policy, please contact us.

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17. What about your climbing ropes?


We also sell a full line of climbing ropes. Find answers to Frequently Asked Questions about our ropes here:

GBT Climbing Ropes FAQ

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