There are 3 main gripping positions:
- Overhand grip
- Underhand grip
- Pinch grip
The overhand grip is the classic battle rope grip and the one you’ll be using the most. It’s mostly used for exercises where the arms stay at or below shoulder height like double waves, alternating waves and circles and for pulling movements like weighted sled drags and pull ups.
With the rope laying down on the floor pick it up by the ends with your thumbs pointing towards the anchor, the ends of the handles will be pointing towards the body.
Place the rope is in the palm of your hands, wrap your fingers around the rope and secure your grip by positioning your thumb over the fingers.
Note: If you prefer you can also grip the rope like you would a golf club by leaving the thumb off the fingers.
How tight you grip the rope depends on your goals.
If you want to develop maximum grip strength then grip the rope tight, a tight grip will fatigue the forearm flexors quickly though.
If you want to develop endurance and work for longer periods then grip the rope a little looser, a looser grip creates smoother waves with more fluidity and a greater range of motion in the shoulder, elbows and wrists.
The underhand grip is the second most used grip and works the forearm muscles a little differently than the overhand grip.
This grip also places the wrist in a more neutral position and is useful for exercises that are overhead as it places less stress on the glenohumeral joint (shoulder ball and socket joint).
You might use this grip for bullwhips, diagonal pulls and crazy eights.
With the rope laying down on the floor pick it up by the ends with the rope ends pointing upwards at the ceiling.
Place the rope is in the palm of your hands, wrap your fingers around the rope and secure your grip by positioning your thumb over the fingers or around the rope.
Again, how tight you grip the rope depends on your goals.
This grip is the least common grip but can be used for most of the fundamental battle rope exercises.
The pinch grip is very specific and an excellent variation for people needing to develop pinch gripping strength, like rock climbers.
Pick the up the rope with the ends pointing into the palm of your hands.
Then, close your four fingers over the top of the rope and secure the rope in place by gripping the underside of the rope with your thumb.
You’ll need to grip the rope tightly otherwise the weight of the rope makes it very difficult to keep hold of.
This grip is challenging, and you’ll notice a significant difference in the speed and power you’re able to generate using it.
Double Rope Grip
If you want to train your grip the double rope grip is an excellent option.
It essentially puts your wrist in the same position as the overhand grip, the only difference is you fold the rope over at the end to create twice the thickness.