Ropes can add a new component to workouts

FIT Staff
Mar 13, 2014

Depending when and where you grew up, you will think of different images when you hear about large thick ropes.

You might envision docking large boats and/or an intimidating rope hanging from the ceiling in gym class.

Despite your bias, ropes are being integrated into training more routinely. Ropes are great tools because they combine strength training with cardiovascular conditioning.

The ropes used are typically between 25 and 50 feet with a diameter of 1.5 to 2 inches.

There are also manufacturers that make rope machines that combine a pulley system that constantly feeds rope or can lock it into a static position.  Loose rope can be wrapped or fixed around vertical or horizontal poles.

Ropes wrapped around vertical and horizontal poles can be pulled continuously until they thread through to the end. Hanging the rope on a horizontal pole overhead will allow you to pull down with palms facing down to strengthen shoulders and triceps.

Pulling a rope on a vertical pole will allow you to pull the rope either facing away or toward the poles.  This will allow you to focus on the front or back upper body musculature.

The rope can also be fixed to sleds for various pulling and dragging exercises.

Climbing a fixed rope is also a great option for a total body workout.

A popular method called wave training has the rope or a pair of ropes anchored so that the user can rhythmically move the rope in waves.

The waves can be vertical, horizontal, or cross body. This is a very intense exercise that is very useful in circuit training. Ropes can add a new component to your workouts to increase intensity and decrease boredom.