The Best Battle Ropes to Strengthen and Tone Your Body

The GEARDO Battle Rope adds a dynamic element to your home workouts

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Best Battle Ropes to Strengthen and Tone Your Body

Verywell / Lecia Landis

Battle ropes, also known as heavy ropes and CrossFit ropes, can look intimidating from afar. However, they are some of the most dynamic, portable, and affordable workout tools you can add to your home gym. 

Reviewed & Approved

Our best overall choice is the highly rated GEARDO Battle Rope because the protective nylon sleeve increases durability. The Firebreather Battle Rope is the best budget option since it includes an anchoring system and step-by-step exercise guide for under $100.

You can train with battle ropes in a variety of ways to improve cardiovascular fitness and endurance, as well as to build, condition, and strengthen your whole body. Ropes are also easy to move and store, so you can do your battle rope workout inside your home gym or in an outdoor space, depending on your preference on any given day.

An important feature to consider when shopping for a battle rope for your home gym is the anchoring system. There are different ways to anchor a rope and it will depend on the space where you plan to use it. Some ropes have the anchor included with the purchase and some have to be purchased separately, so read the description carefully. In addition to anchor options, we evaluated battle ropes based on their available sizes, material, and durability.

Based on our research, these are the best battle ropes on the market.

Best Overall

GEARDO Battle Rope

4.8
Geardo Battle Rope

Courtesy of Amazon

The GEARDO Battle Rope is our best overall pick because it's reasonably priced, made to last, and a versatile option for your home gym. The three-strand twisted design is made of poly dacron and protected by a nylon sleeve that helps reduce wear and tear. The coated 10-inch handles provide plenty of grip room no matter your hand size. It can also be used indoors or outside.

The GEARDO Battle Rope comes in both 1.5-inch and 2-inch diameters and 30-, 40-, and 50-foot lengths, so there is a suitable option for every fitness level. An anchoring system is not included.

Price at time of publication: $113

Best Budget

Firebreather Battle Rope

Firebreather Battle Rope

Courtesy of Amazon

Pros
Cons

If you’re curious about battle rope workouts, but don’t want to shell out more than $100 for your home gym, you can’t go wrong with this Firebreather budget-friendly pick. This sturdy battle rope comes with loads of handy features so you get more bang for your buck. These include a fabric anchor strap to help you secure it safely in your home gym, a protective sleeve to prevent it from fraying at the anchor point, and a step-by-step illustrated poster showcasing a full fitness routine made by certified trainers that you can use as a quick reference guide.

Opt for the 30-, 40-, or 50-foot rope depending on your fitness level and goals. All three lengths are 1.5 inches in diameter and is backed by a 100% money-back guarantee.

Price at time of publication: $70

Best for Beginners

ZENY Battle Rope

ZENY Battle Rope

Courtesy of Amazon

Pros
Cons

Brand new to battle rope workouts? It’s better to start off with a smaller, shorter rope as you grow accustomed to this type of exercise. With that in mind, the 1.5-inch diameter, 30-foot-long rope from ZENY is an excellent option for newbies. It weighs just 15 pounds and can be moved and stored easily.

The durable, 100% poly dacron rope holds up well to intense undulation exercises on the floor. The rubberized handles have an ergonomic design that helps you improve your grip strength. Although the anchor is not included, there is a waterproof protective sleeve where the rope folds at the anchor point, prolonging the life of the equipment.

Price at time of publication: $37

Best Advanced

Fuel Pureformance 2-Inch Battle Rope

Fuel Pureformance 2-Inch Battle Rope

Courtesy of Amazon

Pros
Cons

Folks looking for a super-challenging workout should opt for a 2-inch diameter, 50-foot-long battle rope like this one from Fuel Performance. The larger diameter paired with the longer length is 23 pounds of heavy-duty polypropylene rope that helps increase your strength, grip, and cardio endurance.

The three-strand braid design is built to last and the rubber handle grips provide both comfort and stability. Even though it’s a larger and heavier rope, it can still be moved fairly easily to different workout locations, depending on your preferences.

Price at time of publication: $254

Pros
Cons

Best With Anchor Straps

Profect Sports Pro Battle Ropes with Anchor Strap Kit

Pro Battle Ropes

 Pro Battle Ropes

Looking for a package deal? This battle rope includes everything you need for an intense, total-body workout. It comes with two high-tensile strength, reinforced nylon anchor straps and a stainless steel carabiner to quickly and easily secure the rope wherever you want to use it. The poly dacron rope is also covered with a protective sleeve to minimize friction and wear. Its extra-long coated handles keep it from falling apart at the ends and help your hands stay securely in place throughout your workouts.

Like most brands, this Profect Sports Pro battle rope is available in 30-, 40-, and 50-foot lengths and 1.5- and 2-inch diameters. However, if you're ready to take your fitness to the next level, this rope is also available in 2.5-inch diameter for an even more advanced challenge. Choose the appropriate rope size and master 30 high-intensity battle rope exercises that target 5 muscle groups using the complimentary workout poster.

Price at time of publication: $220

Best for Small Spaces

Hyperwear Hyper Unanchored Battle Rope

Hyperwear Unanchored Battle Rope

Amazon

The Hyperwear battle rope is unique in design and function. It’s short, heavy, and doesn’t require an anchoring system. The 20-foot rope is 1.25 inches in diameter and weighs approximately 15 pounds. The flexible metal core is covered with multiple layers of 100% polyester braided yarn. This rope only requires 6 feet of space to use without an anchor. It's versatile, portable, and built to last.

The Hyperwear battle rope works best on non-abrasive surfaces whether inside or outdoors. It's also comes in a 25-foot, 19-pound option. Both are available in an electric blue or black, UV-resistant design with ribbed handles for better grip.

Price at the time of publication: $240

Best Lightweight

Gronk Fitness Inertia Wave Workout Ropes

Gronk Fitness Inertia Wave Workout Ropes

Amazon

Pros
Cons

If you’d like an alternative to the typical hefty battle rope, we recommend the Gronk Fitness Inertia Wave Solo. It weighs less than 3 pounds, but can withstand over 600 pounds of torque. The built-in reinforced O-ring on the anchoring end, along with military-grade rail straps and carabiners gives you endless ways to anchor your rope so you can use it just about anywhere. This is a great option for your home gym or on-the-go. From the anchor point to your hands, you will need at least 12 feet in length and up to 7 feet in height from the ground to use the Inertia Wave Solo. You’ll also need about 3 feet of space on your left and right to accommodate some of the exercises.

Similarly to traditional battle ropes, the Gronk Fitness Inertia Wave Solo will help you burn calories and strengthen your core. Using smooth, rhythmic, and coordinated movements, the tubes should not hit the floor. Instead, they hover above the ground about waist high. When used properly, the tubes will not fray or tear. The lightweight design makes it suitable for beginners, but it’s still challenging enough for more advanced users, including professional athletes.

Price at the time of publication: $120

How to Use a Battle Rope

First, you'll need to anchor your battle rope, if required. It can be permanently affixed to the wall or floor using an anchoring system specifically designed for this purpose. Some battle ropes include a kit, otherwise it can be purchased separately. If you plan on using your rope in more than one location, you may be able to secure it around a tree, pole, or another heavy piece of gym equipment. Whichever way you choose, be sure that it is attached safely to avoid injury.

Battle rope exercise styles vary significantly and can be tailored to all fitness levels. However, there are a few common motions worth familiarizing yourself with before you start. Beginner and warm-up exercises often involve waving or undulating motions with the battle rope. In most cases, this will elevate your heart rate without overstressing your joints.

Slamming movements are more powerful, requiring quick bursts of strength that encourage muscle conditioning. Explosive movements, which often incorporate plyometric jumps, up the muscular strength and cardiovascular endurance ante in your workout. Finally, compound movements combine these various elements to keep your body guessing and your mind focused in your sweat session. You can use a variety of these exercises to curate your own high-intensity interval training workouts catered to your specific interests and needs.

Regardless of the exercises you choose, battle ropes challenge multiple muscle groups at once because they require you to maintain proper posture and form during free movement. For this reason, you will find that battle rope workouts are particularly beneficial for your abs, shoulders, core, and legs.

What to Look for in a Battle Rope

Diameter

Most battle ropes come in either a 1.5-inch or a 2-inch diameter. While half an inch might not seem like much of a difference, it has a significant impact on the difficulty of your workout. The thicker the rope, the heavier and harder it is to use. Typically, 2-inch diameter ropes are best for quick, high-intensity sweat sessions while 1.5-inch diameter ropes are ideal for endurance-focused workouts.

Length

Battle ropes typically come in three lengths: 30, 40, and 50 feet. Similar to rope diameter, the length of the rope has a major impact on the intensity of the workout. The longer the rope, the more rope you have to maneuver, and thus the more challenging the workout. But 30-foot ropes can still provide an excellent cardiovascular challenge when you’re exercising in limited space. 

Anchor

Unless you have a sturdy pole in your home that you can loop the battle rope around, or a heavy kettlebell you can tie it to, you need an anchor to secure it in place for safe workouts. Some ropes come with metal bracket anchors that must be bolted to a stud-braced wall. Some come with strap anchors that provide a little bit more location flexibility, and some ropes require you to buy an anchor separately. It’s important to consider your anchor needs for home workouts in addition to the rope itself.

Rope Material

If you want your battle rope to hold up against wear and tear, consider products made with high-quality poly dacron. Poly dacron is a blend of polypropylene and dacron plastic fibers that is surprisingly strong and doesn’t shed like traditional manila ropes do. It’s safe for both indoor and outdoor use. If you want to protect the lifespan of your battle rope even more, consider one that also comes with a protective sleeve over the poly dacron braid.

Frequently Asked Questions

  • How do you use battle ropes?

    Battle ropes can be used for strength and cardiovascular exercise by performing different types of movements. Battle ropes are held in your hands and moved up and down, side to side, and in several other ways. You can hold them while squatting, performing shoulder presses, or jumping. Use them for HIIT workouts, or as a finisher after your regular strength workout.

  • What muscles do battle ropes work?

    Battle ropes work all of your major muscle groups with a strong emphasis on your core. Research has found that battle ropes activate the external obliques and erector spinae through the lumbar spine, shoulders, and glutes. Battle ropes also work your heart muscle since it can increase heart rate substantially.

  • What size battle rope should I get?

    Choose a battle rope size and weight that fits your space and your strength level or goals. A heavier battle rope will be better for stronger or larger individuals or for those who are hoping to gain strength. A lighter rope may be best for faster, high-intensity cardio work since you will be able to move it at a quicker rate.

  • Are battle ropes for cardio or strength training?

    Battle ropes are excellent for both cardio and strength. However, you are unlikely to progress in strength too much using the rope without also including other strength-based exercises. Battle ropes are highly effective for cardiovascular work.

  • How long should a battle rope workout be?

    The length of your workout will depend on how much time you have, your fitness level, as well as your personal goals. There is no one-size-fits-all answer, however based on one study, "an acute 10-minute bout of rope training in a vigorous-intensity workout, resulting in high heart rates and energy expenditure, which meet previously established thresholds known to increase cardiorespiratory fitness." In other words, using your battle rope vigorously for even a short amount of time may improve your fitness outcomes. So, start small and work your way up to longer intervals.

  • Can using a battle rope help me lose belly fat?

    Studies suggest that regularly engaging in high-intensity intermittent exercise (HIIE) may help some individuals lose belly fat. Incorporating your battle rope workout into an HIIE training program can help target your midsection since it engages your abdominals, obliques, and other core muscles. Fat loss will vary greatly from person to person based on body composition, fitness level, consistency, lifestyle, and diet.

Why Trust Verywell Fit? 

As a former personal trainer, seasoned health writer, and avid exerciser, Alena Hall understands how important it is to pick the right home gym equipment for you. She is always exploring the latest and greatest wellness tools, machines, and gadgets, but more importantly, Alena carefully considers the quality and various features that make these fitness products worthwhile investments. 

4 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  2. Fountaine CJ, Schmidt BJ. Metabolic cost of rope training. J Strength Cond Res. 2015;29(4):889-93. doi:10.1519/JSC.0b013e3182a35da8

  3. Fountaine CJ, Schmidt BJ. Metabolic cost of rope training. J Strength Cond Res. 2015 Apr;29(4):889-93. doi:10.1519/JSC.0b013e3182a35da8

  4. Boutcher S. High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. 2010 Nov;2011,, 2011. doi:10.1155/2011/868305