In this guide, we will teach you the best and proper way to anchor your battle ropes. While this piece of mad-looking equipment (and the equally fierce fitness enthusiasts who use them) can appear intimidating, anyone can spice up their workout sessions with battle ropes.
Want to condition your body? Burn calories pronto? Or perhaps you’d love a fun way to tone muscles? Say no more.
Your plain old squats, lunges, jumps, and leg exercises can get a total upgrade when executed with battle ropes. Fitness coaches and even therapists swear by this simple tool’s power to reap impressive fitness benefits without much risk of injury.
Game face on. Proper posture in check. With both hands firmly grasping its handles, you’re now ready to fill the room with the sound of intense waves slapping against the floor. Well, that’s if you’re in a gym with a pre-installed battle rope.
If you decided to take all the goodness of battle rope training right at the comfort of your own home, it’s important to learn how to fix your purchased goodies in place.
You’ve probably spent a decent amount of time and money to find the best ropes for you, but what good will it bring if you can’t use it at all?
Don’t fret, you don’t need a masters in engineering just to understand how to anchor battle ropes. Let this guide walk you through all the pointers for installing them indoors or even at your local park.
- 1 What will you need to anchor your battle rope?
- 2 Kinds of battle rope setups for different exercises
- 3 Final Thoughts
What will you need to anchor your battle rope?
When installing a battle rope, your goal is to get maximum mobility with the help of a fixed, stable anchor point. If it moves around a lot, your movement’s force will be dispersed all over the place. The result? Far less effective workouts. A lot of wasted energy.
To make sure that you’ll reap the best results possible with your home or outdoor training, we have put together this checklist of things you’ll need to anchor your battle rope:
#1: A durable battle rope that is compatible with your skill level and goals
It all starts with the battle rope that you’d be using in the first place. We sure hope you did not just buy the first product you saw!
Ideally, you should invest in a brand that can withstand the intensity, frequency, and location of your training. What a bummer if it will break or fray quicker than expected! Trust us, the extra bucks for premium quality materials will be worth it.
In the same way that your training program is all about you, your battle rope should also complement your body goals and current skill level. This involves finding the right thickness, length, and type before pouncing at that buy now button.
#2: An appropriate location
Gyms have been especially designed to maximize space for multiple workout tools and equipment, but that doesn’t mean your cozy home can’t do the same.
Your basement or garage would be the best places for setting up your battle rope. Regardless of how aggressively you use them, you don’t have to worry about cracked floorings or accidentally broken furniture.
Gardens and parks can work too! As long as you’ve got some trees or a clothing line pole in sight, you’d be able to use your battle rope under mr. sun.
#3: A reliable anchor
There are some great battle rope deals that already include anchors. But if what you’ve bought does not have one, you can still shop for a separate piece.
The most common battle rope anchor will look like a wall-bracket joined by a metal half-loop. These are meant to be screwed into your walls for a simple installation. If you got your hands on this type of anchor, make sure that you’ll use a sturdy drywall screw. Look out for any pipes or wires that you might hit!
Expert tip: the best anchors for your battle rope would be those that can be attached to free-standing objects. These are much safer than wall-mounted ones.
In case you don’t want to spend on an anchor or if your old buddy broke, it’s still possible to use your battle rope without it. You can either:
- Thread the ropes through a fixed object (e.g. power cage, squat rack, etc.), making sure to pin them firmly so there won’t be a lot of vertical movement when you train
- Use your plate rack, a sandbag, or a heavy kettlebell to hold your ropes in place
- Tie the ropes around a stable pole or a tree, tight enough to prevent slipping
some Of Our Favorite AnchorsTable could not be displayed.
Kinds of battle rope setups for different exercises
Apart from tweaking your location and its anchors, you can also adjust your battle ropes set up according to your training program or goal. Here’s how:
For dragging and pulling routines
For people who want to develop their strength and build their power, dragging and pulling exercises is a staple for conditioning training. If you’ve been hitting the gym for this program, you often had to work with sled exercises.
What if we tell you that you can create your makeshift sled at home? All you need is your battle rope and a bunch of heavy kettlebells.
Start by aligning your kettlebells. Push one end of your rope through its handles, then create a knot to secure the weights in place. Two simple steps and voila – you got yourself a DIY sled that can make dragging and pulling routines possible even when you can’t visit the gym.
For strengthening your grip
While battle ropes are usually operated by executing waves, you can also use it for more intense strength training!
Let’s take your traditional kettlebell swing for example. Thread the end of your rope through the weight’s handle. Instead of holding the kettle ball itself, place your grip on the rope, and perform the exercise.
You can also use this method when doing triceps extensions, heavy rows, and curls.
With this simple hack, you can better develop your functional grip! Basically, it heightens the effort and power you exert in strength training.
For conditioning tests
Workouts yield the greatest results when scaled. To monitor your progress, it’s ideal to design a conditioning test that can help direct your program better.
If you have used a wall anchor or attached your ropes with a pole, the simplest way to gauge yourself is by counting how many waves you were able to execute within a set amount of time.
However, this could be such a hassle. Focusing on your exercise can be quite hard enough, and the added task of keeping mental notes on numbers often lead to inaccurate results.
Here’s what you can do instead: wrap your ropes around a squat rack and adjust the safety bar as your benchmark.
This way, you can facilitate the count by listening to the sound your rope makes whenever it hits the safety bar. Not only will you track the number of waves you can make, but you can also take its height into consideration.
For core training
Battle ropes are traditionally used in a squatting position, making it a great way to strengthen your leg muscles. But if there’s one thing that should be clear at this point, this tool is a great companion for executing unconventional exercises!
Let’s spice up your core training, shall we?
We know planks can already be harder than they look, but we can raise its intensity higher with the help of battle ropes. This works best if you have battle ropes fixed with a metal anchor.
Allow us to introduce you to the two-point wave exercise:
- Step 1: Let’s start with the regular plank position. Make sure to keep your body straight so that your abs will be fully engaged!
- Step 2: With your right hand, hold one end of the battle rope.
- Step 3: Raise your left leg.
- Step 4: Create waves by lifting your right hand up and down, bearing with the challenge of keeping your entire body stable. Do this for at least 15 seconds, depending on your skill level.
- Step 5: Do the same movements with your left hand and right foot, then give yourself a 30-second break. Try to complete five sets of this exercise.
With similar steps as above, you can also perform waves while in a side plank position. Keep your legs straight and support your upper body with your forearm.
Beginners watching gym buffs use the battle ropes often get starstruck by the impressive waves or the banging sound that fills the room. Little do they know that the magic isn’t in the rope itself, but in the trust of the anchor that fixes it in place.
It’s an absolutely exciting way to enhance strength and endurance, but your training could only be as good as how you anchored your battle ropes.
With a quick checklist and workout hacks, even newbies can manage a simple home or outdoor battle rope set up. The best part? This simple tool has limitless work out applications!
Have you developed your own personalized routine for anchoring battle ropes? Let’s have a chat about more tips and tricks in the comments below!