Home Gym Rope


Heading off to the gym isn’t always the ideal option when wanting to workout. Truth be told, sometimes it doesn’t make any sense at all. Going to the gym can be costly; both for your bank balance and your free time.

Which leaves working out at home…But is it possible to do a whole-body workout without leaving the house?


Battle ropes are a piece of underrated home-workout equipment. They are a fantastic piece of conditioning kit that targets the upper body – something that in this style we are not used to training.


Many people like wrapping their rope around trees in their gardens or in their basement / garage. Some like a buddy to hold on to the end of their ropes to save using an anchor. We have seen others tie their battle around sandbags and large kettle bells.

Although, it’s not always convenient to locate an anchor at home, and one of the best methods is to easily loop it through a strong object: you don’t need an anchor to make the most of your power cage – you can just loop it through the bars to position the safety bars low enough to lock the rope in place to avoid too much vertical movement.

Alternatively, there’s always the easy option: just tie it to something! Although ropes and weights are the safest way to hold the rope secure without restricting its mobility, you can easily attach the rope around a post, tree, or other objects to avoid it from slipping. It can limit how far the rope will travel horizontally, but it also ensures that it won’t shift up and down.

For the exercises mentioned below, you just need to slip one end of the rope through the loop and grip both ends of the rope firmly in your hands.



Alternating waves is the most common battle rope exercise that you’re more likely to see in training videos. The reason for that? They look pretty good.

Alternating waves is a classic HIT workout. Here, the aim is to move as fast and steadily as possible while retaining great shape and working to the point of fatigue. Think of it as a jog for the upper body.

To carry out this exercise:

  • Stand in front of the anchor, holding one rope in each hand – palm faced inwards.
  • Bend the knees and tilt slightly, then whip the first rope with one arm to create a wave pattern that reaches all the way to the anchor.
  • Do the same step with the second rope almost immediately after beginning the first wave. The two waves should match each other tightly.
  • Occur in turn repeatedly.


The battle rope power slam is like a medicine ball slash. Among other aspects, this exercise should target lats and abs, induce a high degree of muscle tension and add to the overall explosive strength.

To carry out this exercise:

  • Stand up straight, facing the anchor, to conduct this exercise.
  • Put apart the shoulder width of the hands, with a rope in each hand, palm faced inward.
  • Lift your arms high above your head and bring the ropes back to the ground as fast as you can.
  • You will be in a squat stance at the end of the move, with a straight back.
  • Stand again and replicate the motions.


The battle rope star jump takes after one of the traditional plyometric workouts, turns the difficulty up a level, and applies a major training component to the shoulder. It’s not going to be long until this workout leaves you panting, puffing and wanting to lower your arms but you can do it!

To carry out this exercise:

  • Stand up straight, facing the anchor.
  • Bring the feet together and keep a rope in each hand, palms faced inward.
  • Perform a star jump, pushing your legs far to the sides and at the same time raising your arms straight up to the sides and high into the air.
  • Each jumping star will finish with your arms and legs creating a perfect “X” design. Don’t let fatigue takeover


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