The battle rope is an excellent training tool for performing pulling movements. These strength exercises challenge the pulling muscles in a different way to traditional ‘lever load’ weight training exercises.

Furthermore, with traditional weight training there is usually a concentric and eccentric phase.

You lift the weight during the concentric phase then lower the weight during the eccentric phase.

However, when you’re pulling the rope, you’re pulling in one direction the entire time. This constant grip, pull and release movement is very challenging, builds terrific muscle endurance in the upper back, arms and wrist flexors and increases your lactate acid threshold.

Set Up
Puling exercises can be performed by pulling a sled, with a partner (as covered later) or by using a fixed pole.

If possible, use a rope that 50mm thick and at least 15 metres long (use longer if possible).

If you’re using a pole, make sure it’s smooth and rounded as any rough or sharp edges will fray the rope.

Wrap the rope around the pole and pull the rope through from the top, with pole training there are two sources of resistance 1) the weight of the rope 2) the friction against the pole.

You can control the resistance by how many times you wrap the rope around the pole. Wrapping the rope around the pole more times increases the friction thereby making it harder to pull.