Suspension training tips
Suspension training builds superior muscular balance, joint stability, mobility and core strength helping you to improve performance in any sport or activity of daily living. It helps to improve posture, strengthen core stability, improves tone and helps to reduce the risk of injury.
Some additional benefits include:
- Versatile. Light and portable so can be taken anywhere
- Can be used indoors or outdoors
- Durable, tough equipment that’s unlikely to require replacing or repair
- Multi-planar functional movements
- It’s different and hence adds variety into most training plans
- Mostly uses compound exercises so hence works more than one muscle group at the same time
- Encourages aerobic activity with strength
- Can be delivered as a group exercise
- Great activation of core in nearly ever exercise
1. Front Lunge
A great compound exercise mainly utilising the Quadriceps, Gluteals, Hip Flexors & Hamstrings. As this exercise also requires a great sense of balance it helps to engage plenty of core activation along with proprioception to maintain the correct position.
Stay lifted in the upper body and lead with the back leg. You can increase range of movement and depth to challenge yourself further.
2. Press Ups
The classic press up exercise can be still performed with suspension training but with even greater core activation and recruitment of muscle fibres due to the nature of the position adopted. Having all of your upper body weight being lowered and lifted through the control of your Anterior Deltoids, Pectorals and Triceps it makes for a challenging exercise.
Ensure that bodyweight is kept forward as well as keeping ankles, hips, shoulders and head all in diagonal alinement. Remember the usual intensity options still apply (box press, 3/4 press) but you can also alter the length of the straps to influence intensity as well. The shorter they are, the easier it is.
Facing into the suspension trainer, lengthen your arms and sit back into the squat move. Mainly utilising the biggest and strongest muscle groups of the body (Quadriceps, Hamstrings & Gluteals) it doesn't require many repetitions before fatigue sets in.
Use plenty of range of movement to perform a deep squat or limit the ROM if you prefer. Perform the same move with one leg lifted in front so it becomes a single legged squat to make it more challenging. To have a greater cardiovascular focus, bring some power into the move by turning it into a jump squat.
4. Double Arm Row
In the same position as the squat previously described, keep the legs extended and lift yourself up for each repetition mainly activating your Biceps, Posterior Deltoids, Latissimus Dorsi and Rhomboids.
To take the challenge further, step the legs closer to the suspension trainer or place them onto a Swiss Ball for the exercise to become a horizontal, double arm row pull up!
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