Gym Rope Exercises

Updated April 17, 2017

Gym rope is a versatile tool that is relatively inexpensive. Whether you have your own at-home gym or are training a sports team in a high school gym, gym rope can be used for a variety of exercises. The thickness, durability and comfort on your hands might dictate what exercises you do with it. Gym ropes are made out of a variety of materials, and in different sizes and lengths. Choose the exercises you want to do, then select the appropriate gym rope.

Gym Rope Basics

Gym rope can be made from all-natural materials such as hemp or jute, or it can be synthetic, such as polypropylene. Manila rope is made from hemp fibres and often used for exercise purposes. It is naturally strong and durable. Get the correct length and thickness. If the rope is for climbing, you need one that is thick. If you will be jumping with it, then you want rope that is lightweight and thinner. You might need knots in your rope, or want accessories for attachment.

You need gym rope that can withstand the elements if it is to be used outside. One type of manila rope is resistant to mould and mildew.

Home Gym Rope Exercises

Perform rope pull-ups. Wrap about 15 feet of thick (1 to 2 inches) rope around a universal machine or power rack. Have equal amounts of rope hanging down on each side so that you can put the end of the rope in each hand and do pull-ups. This is an excellent exercise to improve grip and forearm strength. For cardiovascular exercise, use a skipping rope to do single or double foot jumps. Attempt to skipping rope for a certain period of time, such as five to 10 minutes, and gradually build up your endurance for longer periods. For a more challenging workout, do high knee lifts while skipping rope. Use a rope attachment to perform triceps pull-downs.

School Gym Rope Exercises

Climb the rope. Rope climbing strengthens the entire upper body because you pull up your own weight as you climb. Use gym rope to have tug-of-war competitions with one other person, or with a group on each end of the rope.

One exercise that combines strength-building and cardiovascular endurance is to swing the rope up and down. The gym rope needs to be attached to the ground or a very heavy object that will not move as you pull it up and down. Use both hands to hold on tightly to the rope. Sink back into a squat position, and then lift the rope up and down with all your might. The faster you go, the more your heart and lungs have to work.

Outdoor Gym Rope Exercises

For outdoor gym exercises, get rope that will not succumb to the elements. Gym rope exercises outside include pulling and dragging the rope. Add additional resistance, such as a weight plate, at the end of the rope. You can also have people at opposite ends of the rope swinging or tugging.

Additionally, gym rope can be used as a demarcation on the ground for individuals to perform plyometric or ski jumps over. It can also be used to mark out a ladder on the ground in which individuals jump into each section (box) of the ladder with one or both feet.

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About the Author

Based in Colorado Springs, Vanessa Newman writes for "Women's Edition" magazine and has been published in "Rocky Mountain Sports," "IDEA" magazine and "The Teaching Professor." She has been writing professionally for over 10 years and holds a master's degree in sports medicine. She has written online courses for companies such as Anheuser-Busch and Chevron, but prefers creative writing.