How to tie a resistance band around a pole

How to tie a resistance band around pole

Resistance bands are a piece of art where you can put your creativity at work in countless ways. However, the only flip side with resistance bands is their soft rubber material which is prone to damage from handling and kind of surface used for anchoring them.

So how do you tie resistance bands around the pole? The first and foremost requirement for tying a resistance band around the pole is that the pole surface needs to be perfectly smooth with round edges. Further, wrapping of the band around the pole should be done in such a way that it causes the least movement of the band around the pole as friction may cause the exercise band to deteriorate quickly.

The above answer sound pretty obvious. However, there is a lot more to be taken care of to ensure a safe and secure grip which prevents damage to the band. Further, there are some unique ways to ensure that the resistance band doesn’t come in contact with the pole surface altogether. 


Here I am going to provide details of some common mistakes which need to be avoided at all cost while anchoring resistance bands around any surface and my best unique ways to anchor resistance bands such as power loop bands and tube resistance bands around the pole.

Here is the index of what you will learn by the end of this article  –


Most common mistakes when anchoring resistance bands around the pole and other objects


Unique ways of tying resistance bands around the pole

a. How to tie tube resistance bands around the pole?

b. How to power loop resistance bands around the pole?

Best ready to use resistance band anchoring options in the market for use with poles


Final Words 

❝ Hi, I am Ravi, your companion and a passionate fitness athlete, cyclist, runner, gym enthusiast who just loves the concept of resistance bands for their extreme flexibility. I have been using resistance bands as one of my primary fitness equipment for the last many years ❞

Let us begin…

1. Most common mistakes when anchoring resistance bands around the pole and other objects

Often users take resistance bands for granted and use them anywhere they feel like without considering the fact that bands are after all made from fragile material like natural rubber. 

When rubber is put forth against the extreme forces during exercises, they are bound to crack and lose elasticity over time. 

Keep the expectations realistic and avoid these most common mistakes to prevent unwarranted damage to the favorite bands. After learning from these mistakes, I have provided some unique ways to anchor resistance bands around the pole.  

a. Never anchor resistance bands over hard surfaces – 

Often people assume that if the surface is smooth and round, then it is perfectly ok to wrap or anchor resistance band around that surface for exercise. 

In fact, the anchoring system should be such that there is the least back and forth movement of resistance band over the surface during high tension exercises. 

Skidding of resistance band when tied around the pole

The hard and smooth surface causes resistance bands to keep skidding from their position. The surface doesn’t hold resistance bands firmly in place.

The resulting friction between the resistance band and the hard surface like dining table legs, park railing, street light pole causes resistance band to heat up over time. 

The natural rubber of resistance bands is prone to become brittle when exposed to high temperatures. 

? Pro-Tip

The best alternative to hard surfaces for anchoring resistance bands is the nylon made straps These nylon straps not only provides a soft and smooth touch to the elastic bands but also keeps resistance bands secured in its place without friction.

b. Avoid tying knots around the pole surface –

In response to the earlier suggestion, you must be thinking about tying a tight knot of an exercise band around the pole to keep it secured around the pole with no movement and friction as a result. 

Well, any knot made with a resistance band or a simple rubber band puts undue stress over the elastic rubber. More twisting of rubber means the faster decay of the rubber as also shown in the picture- 

Twisting of resistance band when tied around the pole

Further, untying the knot after a high-intensity strength workout is also a painful process where you may even pinch your own bands with nails unknowingly. 

So, avoid knots as much as possible. 

? Pro-Tip

How to tie two resistance bands together

Even if you are forced to tie the knot of the resistance band around the pole, especially in case of power loop resistance bands, I would advise you to check this article for a glimpse of best knots for resistance bands – Best ways to tie two resistance bands together – safe and secure methods 

c. Check poles and other anchoring objects for their stability –

I have seen several cases where people would anchor resistance band around the door handle or some corner of the furniture. And boom! The handle comes OFF hitting you head ON with extreme force. 

Wrong ways of tying workout bands around unstable objects

Always ensure that the object or pole you are using is stable under tension and can handle the heavy-duty force from the exercise.

2. Unique ways of anchoring resistance bands around the pole

Here are some of the unique ways of anchoring resistance bands around the pole where the common anchoring mistakes cited before, have been duly taken into consideration.

On broad terms, everyone out of you must be having at least one out of these below mentioned types of resistance bands – 

  • Tube resistance bands  – A cylindrical hollow rubber tubes with clips on both ends for attaching accessories.
Tube resistance bands
  • Power loop resistance bands –  A flat and wide resistance bands molded in the form of a big loop.

Power loop resistance bands

? If you are completely new to resistance bands, I would recommend you to go through this amazing in-depth article – Types of resistance bands and their uses – An Exclusive Guide

From here on I would suggest some unique ways to tie both the above types of resistance bands.

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a. How to tie a tube resistance band around the pole – 

Wrap ankle cuff around the pole and clip the end of the tube resistance band to the D cycle of the ankle cuff. 

Sounds crazy! Will the ankle cuff be secured and stable in its place when doing a high-intensity exercise routine? 

Here is my explanation – When an ankle cuff (which is their primary job) is wrapped around the ankle and fastened using velcro. The arrangement is perfectly safe and secure when doing exercise like butt kicks, leg raise, lunges by tying tube resistance band to the ankle cuff through a hook.

Then, why will the same ankle cuff wrapped around the pole not work for you!  

Here are the step by step instructions – 

1. Check for a reasonably plain surface if possible around the pole or furniture.

2. Wrap the ankle cuff tightly around the pole using velcro. Ensure that velcro is in good condition.

Wrap ankle cuff around the pole for tying resistance band

3. Hook the tube resistance band by clipping over the D cycle of the ankle cuff or just pass through it as shown in the picture below -.

Tying tube resistance band around the pole with ankle cuff

4. Check the anchoring set up for a secured grip by pulling the band as you would do during resistance bands exercises.

5. You are now ready to fire your legs and booty including upper body parts.

? IDEA  – 

Lengthening of resistance band using ankle cuff

The ankle cuffs can also be used as an important accessory to lengthen the resistance bands which may be needed for certain exercises where existing bands may be short enough to allow a complete range of motion. 

? For more details about how to accomplish the above task, check this article – How to adjust the length of resistance bands  – Tips and Tricks.

b. How to tie a power loop resistance band around the pole – 

Tying a power loop resistance band is entirely a different game given the fact that these loop bands don’t have radial ends like tube resistance bands with clips. The only method to wrap power loop bands around the pole is to tie a knot. 

However, as said earlier, it is always better to wrap rubber exercise bands around the comparatively soft nylon straps instead of the hard surface. 

If you have a pair of ankle cuffs, you can definitely use them to tie power loop bands with the pole. 

Here are the step by step instructions. 

1. Wrap one ankle cuff around any object including pole as done in the previous method.

Ankle cuff wrapped around the pole for tying resistance band

2. Pass another ankle cuff through the D cycle of ankle cuff and the center of power loop resistance band simultaneously and fasten with velcro.

Alternatively, pass power loop band through the ankle cuff wrapped around the pole if the conditions allow as also shown in the picture- 

Picture showing the conventional methods of tying power loop bands to the pole vs use of ankle cuffs 

Comaprison of different methods of tying resistance bands around the pole

3. Always ensure that velcro is in good condition for the best gripping results.

4. Check the above arrangement by pulling with full force to ensure that the set up works as planned when used in actual high resistance exercises.


The main advantage of using an ankle cuff with a power loop band is that you can completely avoid making a knot from the power loop band. 

? IDEA – 

What if you don’t have ankle cuffs? In such cases, if you can find a  good quality cushioned piece of strap/cloth in your home, then first wrap it around the pole and then anchor resistance band over that cloth to avoid direct contact with the hard surface. Apply due diligence while practicing as above.

Best ready to use resistance band anchoring options in the market for use with poles

If you don’t have ankle cuffs or you don’t want to use them for any reason, then I recommend you to buy an anchor strap specifically made for use on harder surfaces like poles, furniture, and park railings.

These anchor straps are similar to the door anchor and made with high-density nylon webbing. 

The only difference between the anchor straps for poles and door anchors is that the nylon straps made for anchoring around the hard surfaces have loops on both ends whereas door anchors have a piece of the block on one side to prevent it from slipping out of the gaps around the door. 

? ? Here is one such heavy-duty anchor attachment from Ripcords (sold on made with high-density nylon webbing and heavy-duty stitching.

This attachment has neoprene padding on both sides to provide a soft surface to resistance bands and more secured gripping over the surface. 

? ? We have an amazing collection of other related resistance accessories you might be interested, do check out here.

Versatile Door Anchor For Resistance Bands

Final Words – 

I hope you got the best possible methods for tying of resistance bands around the pole and other hard surfaces. 

In each and every counseling session with our clients, we keep stressing over the safety aspects of resistance bands. While anchoring resistance bands around poles and other objects, thoroughly test the set-up for its strength and stability before actual use. 

Always use recommended anchors made out of heavy-duty nylon for doors and poles. These accessories may cost you a few dollars but provide you the freedom to use resistance bands anywhere with numerous variations to choose from the huge library of resistance bands exercises. 

Closely Related Questions  – 

How do you anchor resistance bands around the door? 

There are a number of ways you can anchor resistance bands around the door. There are a variety of door anchors in the market that enables you to anchor resistance bands across all corners and sides of doors for full-body exercises. While some basic door anchors come with a small rectangular block, others come with big round blocks and extra padding. 

? Check more details about the above in this article – Installing door anchors for resistance bands – Best tips

How do I prevent resistance bands from breaking?

Here are the number of steps we can take proactively to prevent resistance bands from breaking. 

  1. Never stretch resistance bands more than 2.5 times the resting length.
  2. If possible, go for anti-snap resistance bands already available in the market.
  3. Know the symptoms of bands, identify them beforehand and replace them before they hurt you. 
  4. Use resistance bands compliant workout area conditions and accessories.

? To know more about the best tips to prevent snapping of resistance bands, click here  – Best tips to prevent snapping of resistance bands – All you need

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