DIY Battle Ropes

DIY Battle Ropes“Hello, this is the Fire Department.”

“Hi, this is Kasey. This may seem like a weird question, but do y’all have any old, out-of-commission fire hoses?”

Yes, this was a real phone conversation. Yes, it was a weird question. Yes, I ended up with two fire hoses. For free.

Why would I want those?

Well, have you ever seen those people at the gym whirling those big, heavy ropes? They look like they’re practicing a cross between rhythmic gymnastics and cattle driving. Those ropes are called Battle Ropes. They are deceptively difficult, escalating your heart rate while shredding your entire upper body and crushing all dreams of lifting your arms for the rest of the day. Just kidding, you’ll be fine, just tired and sore. I’m just trying to help you get out of a honey-do list.

Battle Ropes can also cost a minimum of $140. Yea, no thanks. Except for when you have clients who have knee pain but need to get their heart rate up to lose weight. These are the perfect solution.

Whirling these suckers around not only gives your chest, back, shoulders, arms, and core a run for their money, but can also incorporate your legs too. Throw in some squats, lunges, etc. and you’ll be walking like a cowboy in no time. Even if you don’t have bad knees, these are an excellent choice to mix up your cardio and get some strength training in at the same time.

Okay, so back to the fire hoses. Why? Because I can’t afford to buy $140 Battle Ropes. Therefore, old fire hoses became my DIY Battle Ropes.

Here’s how I made mine:

One fire hose is good for one set of Battle Ropes. You just fold it in half and loop it around something stable like a tree or under a heavy kettle bell or dumbbell. Each end ends up being your handles.

To make the handles, I used a hack saw to saw off the couplings. Then I folded the hose ends in half and used Duct tape to bind them. Ta da! Battle Ropes!photo 1photo 2photo 3photo 4

My hoses had a 2 ½ inch diameter, and they are plenty heavy but still a good weight for beginners. If you wanted to make them heavier, you could honestly just take the tape off the handles, fill the hose up with sand or dirt, and then tape the ends back again.

These are only limited by your creativity in how you use them, but here’s a few ideas to get you started:

  • Alternate the waves you make with each arm as fast as you can
  • Make the waves simultaneously
  • Hold a squat as you wave the ropes with your arms
  • Throw down both ropes as hard as you can
  • Hold a plank while waving one handle with one hand
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