NORDIC LIFTING 50ft Lifting Battle Rope Instruction Manual

NORDIC LIFTING
BATTLE ROPE

ANCHOR INSTRUCTIONS
INSTALLATION
EXERCISE GUIDE
BLEAN I NG GUIDE

ANCHOR INSTRUCTIONS INSTALLATION

What’s in the box.

1 battle rope anchor, 4 wood screws, and 4 concrete anchors.
Note: The wood screws should only be used on wood; while the concrete anchors should only be used on concrete walls.

How to Install the Battle Rope Anchor

1. Decide on where you want to install the anchor. We suggest that you install it vertically (though, installing it horizontally would work just as well). Mark the holes with a pencil.
2. If the wall is made of concrete, make sure to use the concrete anchors; if the wall is made of wood (drywall etc), use the wood screws instead.
3. On concrete walls, pre-drill with an M12 (12mm) drill bit before inserting the concrete anchors. As for the wood screws, no pre-drilling is required.
4. Make sure that the anchor is firmly attached to the wall by giving it a tug before you thread the battle ropes through. A
5. You’re now ready to start using your battle ropes!
   Note:
   For drywall, you can use a stud finder and install it on the stud since you would not want to hit any pipes nor wires inside the wall when installing the battle rope anchor.

BATTLE ROPE EXERCISES GUIDE

ALTERNATE ARMS SQUAT

INSTRUCTIONS

1. Hold a battling rope in each hand and make a brace by squeezing your shoulder blades together and away from your neck. Squeeze your legs and torso then hold the rope tightly.
2. Start creating alternating waves on the rope by bring the right rope down and the left rope up, and vice versa.
3. While keeping the movement of the ropes, squat down and up. Make sure to keep the shape and length of your spine the same by maintaining the brace you created in step 1.

ALTERNATE ARMS JUMP SQUAT

1. Hold a battling rope in each hand. Bend your knees slightly, drive your hips back. Maintain a tight core.
2. Once you are in a squat position, bring the right rope down while the left rope up making low waves, and then vice versa.
3. Once your waves are nice and steady, jump up into the air and land in a squat.
4. Repeat, and remember to keep the wave going throughout the entire movement.

ALTERNATE ARMS SIDE LUNGE

1. Hold the ropes in each hand and raise your arms to slam the ropes down into the ground in an alternating wave as firm as you can.
2. While maintaining the waves of the rope, lunge to the side.
3. Repeat the movement, alternating on both sides.

1. with your feet shoulder-width apart and knees slightly bent, grab the ropes with your palms facing in.
2. Brace your core and hold the ropes on the left side of your body.
3. Raise your arms overhead; firmly slam the ropes down to the right of your body.
4. Do the same to the opposite side. Then continue with the alternation.

1. Hold the ropes in each hand in a half squat position.
2. Raise your right arm, over your head. Swing it and create a circle in a clockwise motion.
3. At the same time, perform a counter-clockwise motion circle on your left arm. Go back to the starting position and repeat the exercise based on your preferred reps.

1. Hold the battling ropes in each hand. Start the routine with your hands on each side of your body.
2. Do a small jump and extend your legs to each side.
3. While jumping, bring the ropes up above your head.
4. Jump again, this time bring your feet together and move your arms down towards your hips.
5. Repeat your movement. This exercise simply gives the traditional jumping jack a twist.

1. pull the ropes out and hold each end.
2. Gointo a deep squat, brace your core and tighten your body.
3. Raise your arms and forcefully slam the rope back onto the floor in an alternating motion (right arm up, left arm down) in a rapid manner without losing your balance.
4. Continue alternating the movement.

1. stand erect with feet shoulder-width apart and knees slightly bent.
2. Hold the ends of the ropes in each hand. Raise one arm to shoulder level, and then immediately lower it back. Raise your other arm to shoulder level and do the same thing.
3. Continue alternating your rope waves as fast as you can. Maintain your form.

BATTLE ROPE CLEANING GUIDE

THANK YOU FOR CHOOSING NORDIC LIFTING AS YOUR FITNESS PARTNER!
How to Get Rid of Strand Loops:
Don’t like strands sticking out of the rope? They can be easily fixed using a pair of scissors and a lighter.
Here’s how you can get rid of them:
Note: Make sure that when you get rid of the strand loops, you are in an area with good ventilation.

1. Cut the strand of loop that is sticking open
2. Once the loop is open, cut both ends down.
3. Using a lighter, heat up the portion that got cut for at least 3 seconds.
4. Press the heated end of the strand on the rope with the bottom part of the lighter.

How to Store Your Battling Rope:
It is important to store your battling ropes properly as they can be a tripping hazard when left on the floor when not in use.
Once you are done using the battling ropes, make sure to hook them on a floor- mounted pole or coil them nicely in a storage box and take them out when you use them again.
AGAIN, THANK YOU FOR TRUSTING NORDIC LIFTING — YOUR PREMIUM WEIGHTLIFTING BRAND!

1. start this exercise by sitting on the ground; knees bent, heels down, and both battling ropes held by your hands on the outside of your left leg.
2. At the same time, lift both ropes up and over your legs. Be sure to brace your core and keep your hips stationary; your back flat while lifting the ropes to the other side of your body.
3. Continue alternating the position of your ropes.

1. pull the ropes out and hold each end.
2. Bend your knees slightly and start swinging both ropes simultaneously as hard as you can and forcefully slam them into the ground.
3. Continue doing the same move raise and slam. Be sure to keep your core engaged; chest up, and back flat.

NOT TOTALLY SATISIFIED?

If you are not satisfied for any reason, before leaving a negative feedback about our coompany or product. please do not hesitate to contact us at Support@NordicLifting.com
Nordic Lifting stands by its products 100% and we want to ensure your complete satisfaction.
We want you to get the best valuse possible, and we’re not happy until you’re happy.
Thank you so much for being one of our highly valued customers!
-Team Nordic Lifting-
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