It's an excellent tool to use for strength and conditioning. I have a 2", 50' section. Use two hands, use one. Go lighter and fast or heavier and slower. Incorporate it with drags and sprints. The rope is a good bang for the buck, using all upper pulling muscles and will have you breathing heavy when you work it hard. Yes, I'm still refering to the rope. If you can get ahold of one, use it.