We get asked a lot of questions about our Fitness Ropes (aka Power Ropes, Training Ropes, Battle Ropes, Conditioning Ropes): How do you use them? What’s the difference between the materials? What length should I buy? With so many options, it can be hard to decide which rope is right for you. So we put together this FAQ with all kinds of info from suggested exercises, to details about the materials, to suggestions for which ropes work best in different settings. We’re particularly proud that all of our ropes are custom made, and hope you’ll enjoy learning all about them!
1. What are the benefits of using Fitness Ropes? (aka Exercise/ Battle / Power Ropes?)
2. How do I use Fitness / Exercise / Battle Ropes?
3. How do I use Climbing Ropes?
4. What is the difference between the three types of Fitness Ropes you sell (Poly-Dac, Manila, and Nylon)?
5. What is the weight to length ratio of your ropes?
6. What are some of the special features of your Ropes?
7. What size diameter Fitness Rope should I buy?
8. What length Fitness Rope should I buy?
9. What size diameter Climbing Rope should I buy?
10. What length Climbing Rope should I buy?
11. Can you add knots to a rope?
12. What kind of Fitness or Battle rope do you recommend I buy to use in my gym with different clients?
13. What kind of rope do you recommend I buy to use in my backyard?
14. What kind of Climbing Rope do you recommend I buy?
15. How do I hang the Climbing Rope?
16. Are your ropes manufactured in the U.S?
17. Can I order a rope in a different length or diameter than you have listed on your site?
18. How long will it take for my ropes to arrive after I order?
19. What are your shipping options?
20. What is your return policy for Fitness Ropes?
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1. What are the benefits of using Fitness Ropes? (aka Exercise/ Battle / 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!
2. How do I use Fitness / Exercise / Battle Ropes?
Fitness ropes are an intense workout, but they are not complicated to learn or use. And we’ve got a bunch of resources to help you get going. In addition to the sample exercises, be sure to watch the video tutorial and read about the benefits of ropes in our article:
Read USING ROPES FOR WARRIOR CONDITIONING
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 (waves). 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. The longer ropes (75 or 100 feet) 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.
3. How do I use Climbing Ropes?
Since climbing is considered a “vertical pulling pattern,†it’s a great alternative to your basic Pull-Up or Chin-Ups. And, with its different progressions, it offers new challenges all of its own. With rope climbing we want to eventually get to the point to where you can climb the rope using only your arms. Once you can do that, we want to further progress to where the lower body is in a straddle L position with the knees totally extended at hip height and the toes pointed. Until you get to this progression, there are many ways to use the legs to assist in your climb.
A great place to start is with the basic S-Hook. The key with the S Hook is that by looping the rope around one foot (in the form of an S) and standing on that with the other foot, we create a strong, stable base from which to climb. The legs are able to assume much of your bodyweight, allowing you to build upper body strength while practicing your climbing. Watch the video tutorial and read the full article:
Go to S-HOOK ROPE CLIMBING TUTORIAL
4. 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:
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. Like all of our ropes, they come standard with heavy-duty vinyl handles on both ends. In addition, they come standard with 2 feet of heavy duty nylon fabric sewn to the center of the rope to help prevent fray.
- 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!)
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.
- 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
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, black, or navy blue, with the darker colors being an excellent choice for hiding dirt and other wear. 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.
- Cons: Only one “con†that we can think of: These premium ropes are the more expensive option.
5. 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.
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| 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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6. What are some of the special features of your 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:
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.
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.
Climbing Ropes Spliced Eye Loop
All of our climbing ropes are individually handcrafted with a technique known as splicing, where the attachment end is braided back into itself to form a 6″ loop. The loop is then covered with a heavy duty nylon friction guard, which protects it from fraying. This allows you to hang the rope using a Choker technique, or using hardware, as shown below.
7. 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. For most people, the 1.5†version is a good starting choice. This allows the average adult-sized 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″ Poly Dac ropes, which are great for kids with smaller hands. They are particularly great for younger ages through junior high.
8. 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 60 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, or playing Tug-o-War.
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.
9. What size diameter Climbing Rope should I buy?
For Climbing Ropes, we recommend the 1.5†diameter rope for most persons. The 2†diameter can be very difficult to wrap your hand around, making it hard to get a good grip. We strongly recommend that only advanced athletes looking for a very challenging climb go with the 2â€. If you haven’t tried a rope before, definitely test the 1.5†if you can, before deciding to go with the 2â€.
10. What length Climbing Rope should I buy?
The length obviously depends on where you are going to use it. We recommend leaving an extra four feet beyond the height you’ll be hanging the rope from, so that some of the rope will fall on the fall. That slack makes it easier if you need to wrap it when starting to climb – for example, if you are doing the S-Hook. It also makes it easier for a spotter to help hold the rope in place.
11. Can you add knots to a rope?
We sure can add knots! You’ll see a place on the rope order page where you can select to add knots. The cost of the knot includes the extra rope we’ll need to make it (approximately 24†per knot), so you’ll be sure to receive a rope that is the exact length you ordered, even after we tie the knots. We’ll beat them into place so they won’t be loose.
When you order knots, you’ll also need to fill in the information telling us how far up from the bottom to put the first knot, and how far apart to space them. The distance apart will depend on whether kids or adults will be using it. A good rule of thumb is 18†spacing for kids, and up to 3’ for adults. If you want to add your own knots afterward, be sure to order enough extra rope!
12. What kind of Fitness or Battle 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 rope, in either the poly dac or double-braided premium nylon, in black.
Why do we use that as a starting recommendation? The 50 foot length is our most popular length for general use. When wrapped around a pole or other anchor it can 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. If you want something for outdoors, Manila will be great!
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.
13. What kind of Fitness Rope do you recommend I buy to use in my backyard?
Keep in mind that 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, as manila doesn’t hold up well when left wet. The black Poly Dac is also a good outdoor choice!
14. What kind of Climbing Rope do you recommend I buy?
The Grade A Manila ropes are the traditional climbing rope that you probably remember for gym class, and which you may have recently encountered in a Tough Mudder or other adventure race. These are great climbing ropes for indoor or outdoor. However, their roughness can be hard on your hands.
The Poly Dac ropes are a softer option that is much easier on your hands. However, that also makes them more slippery, so it is harder on your grip and therefore a more difficult workout. If that’s what you are looking for, then this is a great option! The Poly Dac ropes hold up excellent indoor and outdoor, and will last a little longer outdoors than the Manila will. If you find the Poly Dac to be too slippery at first, you can try wearing gloves, particular football receiver gloves with the sticky palms, until your grip grows stronger.
If you are going to hang your rope outside in the elements, the Manila will hold up better in direct sunlight, while the Poly Dac will hold up better in the rain. So, you’ll need to think about where you are going to hang it.
15. How do I hang the Climbing Rope?
Spliced Loop
These climbing ropes are individually handcrafted with a technique known as splicing, where the attachment end is braided back into itself to form a 6″ loop. The loop is then covered with a heavy duty nylon friction guard, which protects it from fraying. And, as with all of our ropes, the other end is finished off with a heavy duty vinly boot to protect that end from fray as well. We make sure the 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.
Hanging with Choker Loop:
We believe that this eye loop provides one of the best possible ways for attaching the rope – you can just loop it around a beam, a tree limb, or any fixed object, and pull the end through, without any need for hardware to install. Just pull it tight, and you’ve got yourself an extremely safe rope that can accommodate a weight load of over 5,000 pounds. No need for extra hardware. Just grap your rope, and go find a great big tree for an incredible workout in the outdoors.
Hardware Option:
If you don’t have a beam to hang it over, but would rather attach it to your ceiling, we do offer a chain and carabiner. We recommend about 3 feet of chain, which threads through the loop and then is attached to your fixed object with the carabineer.
Retrieving Your Rope:
Throwing the rope over a limb or beam may be easy, but how do you get it back down? Climbing the tree or using a ladder are two options, but we recommend this safer method. Thanks to GBT fan Jim Davison who sent us this video demonstrating his creative – and very effective – way for getting the rope down easily!
16. 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 Double-Braided Nylon ropes are made on-site from start to finish. The Poly Dac and Manila ropes are imported and then cut and customized here in our warehouse.
17. 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.
18. How long will it take for my ropes to arrive after I place my order?
One of things that makes our ropes so special is that they are hand crafted by skilled artisans, custom-made per each order. One of the reasons we can offer such a large variety of ropes in so many fiber, diameter and length options is that we don’t keep them in inventory, choosing instead to make each one as ordered. 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 FedEx ground, which can take another 2-5 days depending on how far away you are from our shipping point in Miami, Florida. We’ll send you the tracking number as soon as it ships so that you’ll know exactly when it is going to arrive. That comes in an email from FedEx, so be sure to check your spam folder for FedEx emails if you haven’t heard from us within a week!
19. What are your shipping options?
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Standard US Shipping:
Our standard shipping is via FedEx Ground, as they usually have the best prices for our type of shipping. You’ll be shown the cost when you enter your address at checkout.
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Alaska, Hawaii, Puerto Rico:
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. You’ll be shown the price when you enter your address at checkout.
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Canada:
We also ship to Canada. You’ll see the charge for shipping to Canada when you enter your Canadian address at checkout. Since our ropes are manufactured here in the U.S., they are covered by NAFTA and therefore do not incur import taxes. However, other customs fees may be added on to your order by Canadian customs, and you would be required to pay those directly to customs before receiving your ropes. We do not have any control over the charges and cannot estimate what they might be. 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.
20. What is your return policy for Fitness and Climbing Ropes?
All sales of Fitness or Climbing 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.