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Four Amazing Suspension Training Exercises

February 25, 2021

Four Amazing Suspension Training ExercisesSuspension trainer, a simple strap, light and portable but functional, is a new type of instability and weight training, that is, the whole body resistance training when the body is under an unbalanced state. Generally, it can help to improve your strength, balance, agility, core, and works well in weight loss, muscle toning, body shaping, rehabilitation and more. It is especially great for creating better waist, core, buttock, etc.


More muscles are needed to support your body and keep it balanced during instability workout program. The traditional instability training primarily includes yoga ball exercise, bosu ball, and etc. Today we are going to introduce a piece of similar equipment, suspension trainer, which is relatively new workout equipment but a great help for instability training and resistance training. Not only does it help to build up strength in the core, forearms and back, but it also improves dynamic stability and reduces the possibility of injury. Suspension training is a new way of resistance training, which allows for exercise in almost all planes of motion.


Suspension trainers are often adjustable in length and made of oxford fabrics. It also comes with two foam handles and an anchor roller, which help to fix it to a door frame, wall or ceiling. It is important to make sure the suspension trainer is securely and stably anchored before any suspension exercise or it could lead to injury.


Suspension Training Movements


1. Low Row


This movement target all the major muscle groups in the back, abs, shoulders and biceps. More importantly, keeping doing this for a period of time will improve not only your strength and endurance but also relieve back pain.


To start, stand tall with your feet a little wider than should-width apart. Grip the handles and lean back until your torso comes into a 45-degree angle with the ground and your arms are fully extended. Pull the strap to your chest while squeezing shoulder blades with both hands and stand with your body bent to the ground at about 45 degrees. Keep this position for seconds and then extend your arms and let your body fall down naturally. Keep your back and torso tight and straight throughout.


2. Push-up


Suspension trainer push-ups engage all the muscle groups of your upper body and core and challenge your arms and shoulders to provide more support for your body.


To start, keep a plank on a yoga mat with the suspension trainer being suspended right over your head. Grip the handles with both hands. Extend your arms downwards until fully extended and perpendicular to your body while pushing your feet into the ground to create more tension.

Position the handles at any height you feel comfortable with, from chest-level to knee-level. The closer the handles are to the floor, the more difficult the exercise is.  You should note that this move requires a lot from your core to keep your arms and full body from wobbling or shaking. Then slowly bend your elbow and lower overall body until your elbows reach an angle of 90 degrees.