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butterfly-knot

How to Tie a Butterfly Knot
For Your DIY Suspension Trainer

Use the butterfly knot to quickly and easily adjust the handle height of your DIY suspension trainer. This knot is easy to tie and untie, even after bearing weight. Don’t just use any old, hard-to-untie overhand knot.

Follow the instructions below to make your DIY suspension trainer even more versatile:

butterfly knot 1

First, grab a part of the rope far away from the handles.

butterfly knot 4-1

Make three loops in the rope as shown.

I drew the red dot on these pictures to make it easier to keep track of what loop goes where.

butterfly knot 5-1

Grab the rope intersection as shown…

butterfly knot 6-1

Tuck the loop marked with the red dot under the other two loops and the rope itself.

butterfly knot 8-1

Bring the two other loops together as shown.

butterfly knot 9-1

Bring the outer loop marked with the red dot through the other two loops…

butterfly knot 10

…and tighten the two smaller loops around the larger loop.

You can now raise and lower the handles of your DIY suspension trainer at will, by changing the rope length with this knot.

You will find that this knot is much easier to untie than just tying a normal overhand knot in the rope. Just pull on one of the smaller loops to untie it.