One of the most common questions we get at Crossrope Australia is what effects and benefits there are from using heavy (weighted) jump ropes.
Heavy jump rope training, although quite powerful, is only recently gaining popularity.
Only after using a heavy jump rope do people actually start to realise the immense benefits. And with that realisation come interesting questions.
What’s the benefit of using heavy ropes?
Is there a difference between weighted ropes and weighted handles?
What design elements make a heavy jump rope effective?
We address all of these questions in this week’s post. Let’s dig in.
Why Heavy Jump Rope Is So Important
We’ve talked about the benefits of heavy jump rope training in the past to help you better understand.
But here’s a quick snapshot of the benefits of heavy jump rope training:
- Progressive resistance and more advanced training options
- Improved feedback and slower rotation (important for beginners)
- Upper body power + shoulder development
- Overall greater muscle engagement (see photo below)
- Easier to maintain a good arc (important for beginners)
- More training versatility
The Importance of Design
So what about the design?
How does the design of the (heavy) jump rope affect your ability to you achieve all the benefits we’ve discussed above.
Let’s look at three important design principles.
Design Principle #1 – Weight Placement
What is the difference between having the weight in the rope vs. having the weight in the handle? This is a question we get a lot.
Here’s the deal…
The problem with having the weight in the handles is two-fold:
1) Since you’re holding the handle in place at all times, the weight does not move very fast or very far so your body doesn’t need to do much work to move that weight and
2) When the handle is heavier than the rope, it can cause issues with rhythm and feel.
On the other hand, when the weight is distributed throughout the rope, the weight is moving consistently around your body. And the faster it moves, the greater the centrifugal force that’s generated and the more your muscles have to work to handle that force.
Here’s a quick video we created that covers the simple differences:
The big takeaway: Heavy jump ropes that have the weight in the rope itself provide much more dynamic resistance and give a far better upper body workout.
Design Principle #2 – Rope Design
More specifically, we’re referring to the difference between coated wire ropes (like ours) and your typical plastic, rubber, or braided rope designs.
This is something we haven’t touched on a lot in the past.
Here are some things to note about plastic and braided ropes:
The good thing with these options is that they’re relatively inexpensive. But that typically means sacrifices have been made on the quality side.
Here’s the issue with weighted plastic or rubber ropes – they are prone to issues such as snapping, stretching, and coiling which isn’t great from a user experience perspective.
Braided rope designs are thick for their weight, meaning that they are slower to turn and difficult to get a good rhythm going.
So how do coated wire ropes like ours differ?
Coated wire ropes won’t stretch, snap, or tangle. Quality is always the main priority.
The added benefits of focusing on quality mean the ropes maintain a consistent arc at all times and because of the wire inside, they’re denser and can be rotated more quickly leading to higher resistance and more intense upper body workouts.
Design Principle #3 – Ball Bearing Connection
This is one design aspect that flies under the radar but makes all the difference.
When it comes to weighted jump rope training, the design of the ball bearing in the handles is quite crucial if you’re trying to foster a fun and effective jump rope experience.
Many weighted ropes use a design that has a poor rotating connection, or no connection at all which not only makes it frustrating to turn the rope, but it also encourages poor jumping form, destabilizes and places excessive strain on the wrists and shoulders, and can increase the chance of injury.
Our focus on good ball bearing connection means that your heavy ropes spin smoothly, relieve strain on the wrists and shoulders, and enable faster rotation for powerful full-body training.
What Heavy Rope Should I Start With?
Once people are sold on the benefits and advantages of heavy jump rope training, the next question is always the following:
What jump rope set should I get?
Well, we’d like you to consider Crossrope because we’ve addressed all of the issues mentioned above with our designs:
1. Weight Placement – The weight of our jump ropes is primarily in the ropes, and not that handles. This ensures you get a challenging upper body workout.
2. Rope Design – Our ropes are PVC coated cable. They don’t tangle or coil, they maintain a consistent arc, and they rotate smoothly and quickly.
3. Rotation design – We used the highest quality, ball bearings for smooth jumping, and to protect your wrists and shoulders from excessive torque and strain.
We offer several combo sets that are designed to enhance your workouts. However, if you’re looking for the most popular choice for heavy ropes, you can’t go past the Get Strong Set.
Activate more muscle, build real strength + power with your heavy ropes – anywhere.
- 2020 Power Handles – new and improved
- 1 LB Heavy Rope – great for high-intensity strength workouts
- 2 LB Heavy Rope – great for full-body workouts
- Carry Pouch – for easy rope storage
- Free access to Crossrope Lite
Article source – From our friends at Crossrope.com – “Why the Design of a Heavy Jump Rope is So Important“