Heavy Training Rope Guidelines

by Justin Leonard

The following article describes the considerations that should made before choosing or using heavy workout ropes.



Manila vs. Polyester Ropes

The two most popular workout ropes are manila and polyester. Manila ropes are generally the most affordable. But unlike manila ropes which can be tough on the hands, Polyester material is a much safer and longer lasting alternative. Polyester ropes do not shed, even with rigorous use. Also, poly ropes tend to last longer if used outdoors.

Length Considerations

We found that two lengths will accommodate most applications: 30 and 50 feet.

If you have the space for it, we highly suggest purchasing a 50ft training rope. A 30ft rope will work, but the feedback from the waves is not as good.

Example: Suppose a 30ft rope is doubled over at the anchor point. In order to be able to use it for waves, a person would have to stand approximately 11 to 13 feet away from the anchor point during use because the rope must have a few feet of slack in it for waves. Even though there are technically 15ft on both sides, it’s not a true 15ft because one does not get full use of it. For this reason, a 50ft training rope is recommended.

The following images show perspective views of a 30ft rope (shown in black) versus a 50ft rope.




Partner Training

For partner assisted “battling” exercises, a pair of either 15ft or 16.5ft ropes is recommended.



The two most commonly used rope diameters are 1.5 and 2 inches.


Rope Thickness/Diameter Info & Suggestions


1.5 inch Considerably lighter than the 2 inch rope. Ideal for youth or anyone with average-size hands. This rope suits most applications and thus is the most popular diameter.


2 inch Much heavier than the 1.5 inch rope. Requires more strength and stamina for rope exercises. Suggested for well trained athletes. Typically not recommended for youth. Two-inch diameter may be too large for some individuals to grip. Assuming the athlete is advanced, we highly recommend this rope for slams.


Anchor Points

A solid/grounded fixture works best for anchoring heavy ropes. Examples include squat racks, loaded weight trees, etc. For smaller diameter ropes, the anchor point should be at least 200 lbs. Large diameter ropes should be loaded with at least 300 lbs or it will gradually inch forward during use. This is especially noticeable during the “slam” exercise where an abundance of force is traveling through the rope.

Anchoring precautions:

  • Avoid fixed objects with sharp edges
  • Avoid square or rectangular objects such as wooden 2x4s
  • Avoid using stud/wall mounted anchoring loops, especially with large diameter ropes

If limited resources are available for anchor points, we found that the workoutz.com Extra Large Strap with D-ring works well for securing ropes.


It helps to reduce the amount of kinetic energy traveling through the rope during rigorous exercises, and also protects both the rope and the anchor point from damage. The extra large strap is recommended. The images below depict how it is connected to a fixed object. This anchoring method also works well with any of the cautionary anchor points outlined above. But we still advise against using the wall/stud eyelet anchoring method.




Where To Buy


Heavy Training Ropes (Black)



Heavy Training Ropes (White)



Extra Large Strap with D-ring


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