Suspension trainers are versatile and highly effective tools for enhancing your fitness routine. These portable pieces of equipment use your body weight and gravity to provide a full-body workout, improving strength, flexibility, balance, and core stability. This comprehensive guide will delve into the benefits of suspension training, provide an overview of different suspension trainers, and present detailed instructions for the best exercises to maximize your workout.
Top Picks
Bestseller No. 1
Bodytorc Suspension Trainer, Bodyweight Training Straps for Full Body Workouts at Home, Includes Door Anchor, Extension Arms and Advanced Foot Straps. Green
- ADVANCED WORKOUT TOOL: The Bodytorc Suspension Training System is great for beginners but we’ve designed it with the advanced user in mind.
- MORE EXERCISE OPTIONS: This home suspension training kit has detachable handles so you can add a variety of attachments to add more variety to your workout - try it with ropes, bars, Olympic rings (not included, sold separately), or, just use the supplied handles and foot cradles, it’s all good.
- LIGHTWEIGHT, PORTABLE AND AFFORDABLE: This is a home gym in a bag. Perfect for travelling, bodyweight resistance training outdoors or anywhere at home.
- SUPERIOR DESIGN: Its separate straps offer better ergonomics to single anchor point V shaped trainers as it allows you to keep them completely vertical if attached to a chin up bar or power cage, making it more comfortable to use. Note: can also be attached to a single anchor point.
- EXTREMELY STRONG AND BUILT FOR PUNISHMENT: We use high grade webbing with double stitching and anodized cambuckles to ensure it’s the only suspension style trainer you’ll ever need to buy.
Bestseller No. 2
Moulyan Bodyweight Resistance Training Straps,Suspension Training straps Complete Home Gym Fitness Trainer kit for Full-Body Workout Easy Setup Gym Home Outdoors
- ADVANCED WORKOUT TOOL:The Moulyan Suspension Training System is great for beginners but we’ve designed it with the advanced user in mind.
- Premium Quality Exercise Equipment:Our full body home resistance training kit is made of high quality polyester fiber and high density heavy duty nylon. High density non-slip sport handles also with premium soft anti-skid rubber handle for stronger grip.
- Full Body Strength Resistance Training: The strength resistance training fitness equipment is suitable for all levels to meet all fitness goals. You can work your arms, legs, chest, shoulders, abdomen, back and buttocks to achieve results. It can provide you with resistance training and full-body strength exercise without the need for monthly gym fees or expensive equipment.
- LIGHTWEIGHT, PORTABLE AND AFFORDABLE:All-in-one full body strength resistance training kit with door anchor and extension Strap. You can use the bodyweight resistance trainer kit with horizontal bars, wall, doors, sturdy beams, weight racks, heavy bag mounts, railings, trees, fences or any sturdy and safe object for exercise, as well as aerial yoga training.
- SET INCLUDED:2 x Adjustable Resistance Training Straps,1 x Door Anchor,1 x Extension Strap,1 Sports Training Guide
Bestseller No. 3
TRX GO Suspension Trainer System, Full-Body Workout for All Levels & Goals, Lightweight & Portable, Fast, Fun & Effective Workouts, Home Gym Equipment or for Outdoor Workouts, Grey
- PORTABLE HOME GYM: TRX GO is a lightweight Suspension Trainer that is easy to use as a home workout system or take on the go. It’s easy to pack for travel and perfect for fun, fast, and effective workouts anywhere and anytime in as little as 20 minutes per day.
- BEYOND GYM STRAPS: This set includes a Suspension Training Strap, Indoor/Outdoor Anchors, and a Mesh Carry Bag. Download the TRX Training App for hundreds of workouts by world-class trainers. TRX GO is the ideal home gym complement for all types of training.
- SEE THE RESULTS: Bodyweight Suspension Training has been proven to increase muscular activation, reduce injury risk, and accelerate results. TRX allows you to build lean muscle, burn fat, increase range of motion, and improve your performance in life and sports.
- SAFETY TESTED: TRX is safety tested to support bodyweight up to 700 lbs. TRX has been used for over 10 years by the US Military, Pro Sports teams, and world-class athletes worldwide and comes with our full TRX two-year Superior Quality Warranty.
- YOUR TRIAL TO THE TRX TRAINING CLUB APP: Experience unlimited access to 500+ on-demand workouts: weight training, cardio, cross-training, sport athleticism, resistance and mobility training, and prehab and rehab. Find 100s of workouts for every goal! All workouts are guided by world-class certified TRX trainers.
SaleBestseller No. 4
Home Resistance Training Kit, Resistance Trainer Exercise Straps with Handles, Door Anchor and Carrying Bag for Home Gym, Bodyweight Resistance Workout Straps for Indoor & Outdoor(Yellow)
- [Premium Quality Exercise Equipment] Our full body home resistance training kit is made of high quality polyester fiber and high density heavy duty nylon. High density non-slip sport handles also with premium soft anti-skid rubber handle for stronger grip. Highest grade zinc alloy heavy duty carabiner for durability.
- [Full Body Strength Resistance Training] The strength resistance training fitness equipment is suitable for all levels to meet all fitness goals. You can work your arms, legs, chest, shoulders, abdomen, back and buttocks to achieve results. It can provide you with resistance training and full-body strength exercise without the need for monthly gym fees or expensive equipment.
- [Indoor & Outdoor Resistance Training] All-in-one full body strength resistance training kit with door anchor and extension Strap. You can use the bodyweight resistance trainer kit with horizontal bars, wall, doors, sturdy beams, weight racks, heavy bag mounts, railings, trees, fences or any sturdy and safe object for exercise, as well as aerial yoga training.
- [Durable Workout Straps] The home resistance training straps is designed with extension strap for you to use in more scenarios. And with two industrial strength polyester material of telescopic straps, which can provide up to 118 inches of exercise length. In addition, our door anchor with memory foam can be combined with the door for full body resistance exercise indoors, which can provide up to 95 inches of exercise length.
- [Resistance Training Kit & Brand Service] The resistance training kit is equipped with 1 Door Anchor, 1 Extension Straps, 2 Telescopic Strap, 2 Handles, 1 Sports Training Guide, 1 Instruction guide and 1 Drawstring Travel Bag. If any problems with the home resistance training kit, you can contact us through the order information or e-mail. We will solve your problem within 24 hours.
Bestseller No. 5
FITKIT Bodyweight Fitness Training Kit, Home Resistance Trainer Straps for Total Body Workouts (Blue)
- Built to Last: The FITKIT Total Body Workout Training Kit is made from durable nylon gym straps and abrasion-resistant TPE handles. These materials provide exceptional durability and support a weight capacity of up to 700 lbs, ensuring a comfortable and safe user experience.
- Customizable Length: The FITKIT Fitness Exercise Bands feature aviation-grade aluminum buckles, allowing you to customize the length of the training bands smoothly and conveniently. The adjustable design caters to users of different heights and body types, enabling you to personalize the length to your specific requirements.
- Easy Installation: Our latest design integrates the door anchor into the main straps, eliminating the need for additional mounting devices. Simply place the top of the main straps over the door, and you’re ready to start your workout in just one second. The FITKIT Bodyweight Training Straps allow you to train your entire body anytime, anywhere with ease.
- Portable Fitness Solution: The FITKIT Resistance Straps come with a mesh bag for convenient storage and a large poster to guide your workouts. Lightweight and easy to carry, these workout straps enable you to perform high-intensity full-body workouts wherever you are, meeting all your fitness needs on the go.
- Ultimate Versatility: The FITKIT Total Body Workout Kit is perfect for stretching, strength training, resistance training, and a variety of other workout methods. This versatile fitness equipment delivers the ultimate workout experience, bringing unparalleled versatility to your fitness routine.
Bestseller No. 6
The Unity Training Co. All In One Suspension Trainer Kit, Full Body Workout at Home, Exercise Straps That Will Help You Build Muscle, Burn Fat and Improve Mobility
- The Unity Training Co. All In One Suspension Trainer Kit, Full Body Workout at Home, Suspension Training Straps That Will Help You Build Muscle, Burn Fat and Improve Mobility
- Complete Home Resistance Training Kit: 2 Non-Slip Rubber Handles, 2 Adjustable Primary Straps, 2 Suspension Straps, 1 Door Anchor, 1 Nylon Carrying Bag, 1 Suspension Workout Chart Poster, and On-Demand Training Video Library
- Learn from the best: Curious how to use our suspension training system? Get unlimited access to on-demand instructional videos with step-by-step guides to train all your major muscles with our home workout kit. Experienced trainers motivate you through a timed set of exercises and movements
- Portable Gym: Workout at your own convenience – anywhere, anytime. Our suspension training comes with a door anchor to workout from the comfort of your home and two secondary workout straps for outdoors.
- Built Like a Tank: Our home suspension training kit can support weight up to 1000 lbs, and can be easily adjusted to suit your level of workout intensity. These nylon suspension straps for exercise are made of high quality nylon with heavy duty zinc alloy carabiner and welded d-rings to last a lifetime.
Bestseller No. 7
Stack 52 Suspension Exercise Cards. Compatible with All Suspension Trainers. Suspended Bodyweight Resistance Workout Game. Video Instructions Included. Fun Home Fitness Program. (New Deck)
- NEW FOR 2019: We kept everything our customers love about Suspension Stack 52 and improved it based on their feedback. The cards are 50% larger. The font is larger and easier to read. The illustrations are larger. The new design is beautiful and fun.
- CONTAINS: 52 of the most effective bodyweight suspension exercises on large suited and numbered playing cards. Compatible with all suspension trainers.
- CREATE AWESOME WORKOUTS IN SECONDS: No planning or preparation. Shuffle the deck and deal yourself a workout or play a Suspension Stack 52 card game. Visit our website for free game ideas or modify your favorite card game into a workout!
- EASIEST WAY TO LEARN SUSPENSION EXERCISES: Each card has a diagram and description that explains how to perform the exercise. Scan the QR code with a smartphone or tablet to watch a quick video demonstration of the exercise.
- FUN & MOTIVATING: Games and competition make exercise fun! Play by yourself or compete with your friends! No more boredom. There are 52 different suspension exercises and endless game possibilities.
SaleBestseller No. 8
Home Resistance Training Kit, Resistance Trainer Exercise Straps with Handles, Door Anchor and Carrying Bag for Home Gym, Bodyweight Resistance Workout Straps for Full-Body Workout
- [Premium Quality Exercise Equipment]: 1 bodyweight resistance training strap, 2 extension straps , 2 exercise bands with handles and soft foot cradles, 1 door anchor, 1 Instruction guide and 1 Drawstring Travel Bag. These Workout Straps are made with fourfold sewing designed to be durable with comfortable grip-proof TPR handles that can withstand up to 600 pounds of bodyweight and over 1000 pounds of resistance.
- [Full Body Strength Resistance Training] The strength resistance training fitness equipment is suitable for all levels to meet all fitness goals. You can work your arms, legs, chest, shoulders, abdomen, back and buttocks to achieve results. It can provide you with resistance training and full-body strength exercise without the need for monthly gym fees or expensive equipment.
- [Ultra-sturdy And Durable Exercise Straps] The Resistance Training device is made of high-quality polyester fiber and heavy-duty nylon. The machine stitching is extremely precise and strong, sturdy. This door anchor is made of memory sponge, so there is no need to worry about its deformation. The non-slip handle is made of high-quality TPR. After safety testing, it can support up to 500 pounds.
- [Easy Set Up And Use] All-in-one workout equipment for home workouts with door anchor and adjustable resistance training extension strap, easy-to-adjust one buckle system is the perfect Portable Gym use in indoors and outdoors. You can use the bodyweight resistance trainer kit with horizontal bars, wall, doors, sturdy beams, weight racks, heavy bag mounts, railings, trees, fences or any sturdy and safe object for exercise, as well as aerial yoga training.
- [Brand Service] If any problems with the home resistance training kit, you can contact us through the order information or e-mail. We will solve your problem within 24 hours.
SaleBestseller No. 9
POSTURELY Bodyweight Trainer Kit - Suspension Resistance Training Straps for Full Body Workouts at Home- Black 2 (Black)
- COMPLETE WORKOUT ANYWHERE: Build your core and sculpt your body. Workout anywhere with this lightweight, portable and scalable training system to achieve the results you want on your own schedule
- EASY TO INSTALL: Installing our bodyweight resistance straps kit is a breeze. All you need is a secure hanging point that can support your body weight. Try a sturdy beam, weight rack, railing or even a tree branch. Suspension Training was designed to adapt to any workout environment.
- BUILD STRENGTH: Build strength, burn fat, build muscle, increase your flexibility and balance and gain core stability for a healthier and happier lifestyle.
- DURABLE: High-quality and durable nylon straps and handles comes in a convenient travel bag so you can workout anytime, anywhere.
- USE: When using the suspension training strap system, please ensure the carabiners are properly closed to ensure safety
Bestseller No. 10
Lifeline Jungle Gym XT Body Weight Suspension Trainer System – Patented Split Anchor, Full-Body Workout, Lightweight Home Suspension Training Kit for Home Gym, Workout Equipment
- Take your suspension training to the next level with the Jungle Gym XT. This alternative to weights is versatile and easily portable so you can train anywhere from your home gym to the outdoors.
- The patented split anchor design allows for narrow, neutral and wide angles of resistance, targeting more muscle groups than single anchor versions. The best door exercise equipment on the market.
- Two non-scuff door anchors provide secure door attachment for the home door workout or office and loop-over cinch connection to bars, beams and tree limbs.
- Perfect for all users, from beginners to fitness pros, by using body weight. Great for low impact rehab workouts to intense strength building cardio routines that burn fat and improve conditioning
- Industrial-strength suspension straps are built for punishing workouts. Quickly change between high and low exercises. EASY-IN molded foot cradles retain shape for SAFER use when training lower body
Understanding Suspension Trainers
What Are Suspension Trainers?
Suspension trainers are fitness devices consisting of straps, handles, and anchors that allow you to perform various bodyweight exercises. By adjusting the angle and position of your body, you can modify the resistance and difficulty of each exercise. These trainers are designed to leverage gravity and your body weight to build strength, enhance flexibility, and improve core stability.
Benefits of Suspension Training
- Versatility: Suspension trainers can be used for a wide range of exercises targeting different muscle groups, making them suitable for full-body workouts.
- Adjustable Resistance: By changing your body position, you can easily adjust the intensity of each exercise, making it suitable for all fitness levels.
- Core Engagement: Many suspension training exercises require core stability, leading to improved core strength and overall stability.
- Portability: Suspension trainers are lightweight and portable, making them easy to use at home, in the gym, or while traveling.
- Functional Fitness: Suspension training mimics natural movements and enhances functional fitness, which is beneficial for daily activities and sports performance.
- Low Impact: Suspension training is gentle on the joints, making it a great option for people with joint issues or those recovering from injuries.
Types of Suspension Trainers
Several suspension trainers are available on the market, each with unique features and benefits. Here is a comparison table of some of the best suspension trainers:
| Suspension Trainer | Key Features | Pros | Cons | Price Range |
|---|---|---|---|---|
| TRX Pro 4 | Adjustable straps, durable handles, door anchor | High-quality, versatile, easy to set up | Expensive | $200-$250 |
| Lifeline Jungle Gym XT | Split anchor design, adjustable straps | Affordable, versatile | Straps can be less durable | $80-$100 |
| Gymnastics Rings | Wooden or plastic rings, adjustable straps | Great for advanced training, durable | Steeper learning curve | $30-$60 |
| WOSS Titan | Adjustable straps, various anchor options | Affordable, durable | Less comfortable handles | $40-$70 |
| RECOIL S2 | Retractable system, adjustable resistance | Compact, easy to use | Limited exercise options | $120-$150 |
Suspension Trainer Buying Guide
Choosing the right suspension trainer is crucial for maximizing your workout experience and achieving your fitness goals. With a variety of options available on the market, it can be challenging to decide which one is best suited for your needs. This buying guide will help you understand the key features to look for, compare popular suspension trainers, and provide tips for making an informed purchase.
Key Features to Consider
- Material Quality
- Look for suspension trainers made from durable materials such as high-quality nylon straps and strong metal or plastic handles. Durable materials ensure the trainer can withstand regular use and support your body weight safely.
- Adjustability
- Adjustable straps allow you to modify the length to suit different exercises and user heights. Ensure the trainer offers easy and secure adjustments to maintain stability during your workouts.
- Anchoring Options
- Suspension trainers can be anchored to various points such as doors, ceiling mounts, or outdoor fixtures. Consider where you plan to use the trainer and ensure it includes appropriate anchoring options and accessories.
- Handles and Foot Cradles
- Comfortable and ergonomic handles and foot cradles are essential for performing exercises safely and comfortably. Look for padded or textured handles and sturdy foot cradles that provide good grip and support.
- Weight Capacity
- Check the weight capacity of the suspension trainer to ensure it can support your body weight and any additional load you might use during exercises.
- Portability
- If you plan to travel with your suspension trainer or use it in different locations, look for a lightweight and compact design that comes with a carrying bag for easy transport.
- Price
- Suspension trainers vary in price based on their features and quality. Determine your budget and compare options within your price range to find the best value for your needs.
Popular Suspension Trainers
TRX Pro 4
- Features: The TRX Pro 4 is known for its high-quality materials, adjustable straps, and durable handles. It includes a door anchor and a mesh carrying bag for portability.
- Pros: High-quality construction, versatile, easy to set up.
- Cons: Expensive.
- Price Range: $200-$250.
Lifeline Jungle Gym XT
- Features: This trainer features a split anchor design and adjustable straps. It is known for its affordability and versatility.
- Pros: Affordable, versatile.
- Cons: Straps can be less durable.
- Price Range: $80-$100.
Gymnastics Rings
- Features: Gymnastics rings are available in wooden or plastic options with adjustable straps. They are excellent for advanced training.
- Pros: Great for advanced training, durable.
- Cons: Steeper learning curve.
- Price Range: $30-$60.
WOSS Titan
- Features: The WOSS Titan includes adjustable straps and various anchor options. It is known for its affordability and durability.
- Pros: Affordable, durable.
- Cons: Less comfortable handles.
- Price Range: $40-$70.
RECOIL S2
- Features: This trainer has a retractable system and adjustable resistance. It is compact and easy to use.
- Pros: Compact, easy to use.
- Cons: Limited exercise options.
- Price Range: $120-$150.
Comparison Table
| Suspension Trainer | Material Quality | Adjustability | Anchoring Options | Handles/Foot Cradles | Weight Capacity | Portability | Price |
|---|---|---|---|---|---|---|---|
| TRX Pro 4 | High-quality | Excellent | Door, outdoor | Durable, padded | High | Excellent | $$$ |
| Lifeline Jungle Gym XT | Good | Good | Split anchor | Comfortable | Moderate | Good | $$ |
| Gymnastics Rings | High-quality | Excellent | Ceiling, outdoor | Durable | High | Moderate | $ |
| WOSS Titan | Good | Good | Various options | Basic | High | Good | $ |
| RECOIL S2 | High-quality | Good | Various options | Comfortable | Moderate | Excellent | $$ |
How to Choose the Right Suspension Trainer
1. Determine Your Fitness Goals
Consider your fitness goals and the types of exercises you plan to perform with the suspension trainer. If you’re a beginner looking for a versatile tool for general fitness, the TRX Pro 4 or Lifeline Jungle Gym XT might be suitable. If you’re interested in advanced strength training, gymnastics rings could be the right choice.
2. Assess Your Budget
Set a budget for your suspension trainer purchase. There are quality options available at various price points. The WOSS Titan offers great value for those on a budget, while the TRX Pro 4 is a premium option for those willing to invest more.
3. Consider Where You’ll Use It
Think about where you plan to use the suspension trainer. If you’ll be using it at home, ensure it has a door anchor or suitable mounting options. For outdoor use, look for trainers with versatile anchoring options.
4. Evaluate Portability Needs
If you travel frequently or plan to use the trainer in multiple locations, portability is essential. The RECOIL S2 is highly portable with its retractable system and carrying case, making it ideal for on-the-go fitness.
5. Read Reviews and Testimonials
Research customer reviews and testimonials for the suspension trainers you’re considering. Look for feedback on durability, ease of use, and overall satisfaction to help you make an informed decision.
Additional Tips for Buying Suspension Trainers
- Check Warranty: Look for suspension trainers that come with a warranty to ensure you’re covered in case of defects or issues.
- Try Before You Buy: If possible, try out different suspension trainers at a gym or fitness store to see which one feels most comfortable and suits your needs.
- Consider Additional Accessories: Some suspension trainers come with extra accessories such as workout guides, apps, or additional attachments. These can add value and enhance your workout experience.
Maintenance and Care for Suspension Trainers
Proper maintenance and care can extend the life of your suspension trainer and ensure it remains safe and effective to use. Follow these tips to keep your suspension trainer in good condition:
1. Regularly Inspect the Straps and Handles
Check the straps and handles for signs of wear and tear, such as fraying or cracks. Replace any damaged components to prevent accidents or injuries.
2. Clean After Use
Wipe down the straps and handles with a damp cloth after each use to remove sweat and dirt. For a deeper clean, use a mild soap solution and rinse thoroughly.
3. Store Properly
Store your suspension trainer in a cool, dry place away from direct sunlight. Use the carrying bag if provided to keep all components organized and protected.
4. Follow Manufacturer’s Guidelines
Adhere to the manufacturer’s guidelines for setup, use, and maintenance. This ensures you’re using the trainer safely and effectively.
Best Suspension Trainer Exercises
Upper Body Exercises
- Suspension Push-Up
- Muscles Worked: Chest, shoulders, triceps, core
- How to Perform:
- Adjust the suspension trainer straps to mid-length.
- Stand facing away from the anchor point, holding the handles at shoulder height.
- Walk your feet back to create a plank position with your body.
- Lower your chest towards the handles by bending your elbows.
- Push back up to the starting position.
- Maintain a straight line from head to heels throughout the movement.
- Suspension Row
- Muscles Worked: Upper back, shoulders, biceps, core
- How to Perform:
- Adjust the suspension trainer straps to mid-length.
- Stand facing the anchor point, holding the handles with your arms extended.
- Walk your feet forward to create a slight lean with your body.
- Pull your chest towards the handles by bending your elbows and squeezing your shoulder blades together.
- Lower back to the starting position with control.
- Keep your body straight and core engaged throughout the movement.
- Suspension Biceps Curl
- Muscles Worked: Biceps, forearms, core
- How to Perform:
- Adjust the suspension trainer straps to mid-length.
- Stand facing the anchor point, holding the handles with your palms facing up.
- Walk your feet forward to create a slight lean with your body.
- Curl your hands towards your shoulders by bending your elbows.
- Lower back to the starting position with control.
- Keep your body straight and elbows close to your sides throughout the movement.
- Suspension Triceps Extension
- Muscles Worked: Triceps, shoulders, core
- How to Perform:
- Adjust the suspension trainer straps to mid-length.
- Stand facing away from the anchor point, holding the handles with your arms extended.
- Walk your feet back to create a plank position with your body.
- Bend your elbows to lower your hands towards your forehead.
- Extend your arms back to the starting position.
- Maintain a straight line from head to heels and keep your elbows close to your head throughout the movement.
Lower Body Exercises
- Suspension Squat
- Muscles Worked: Quads, hamstrings, glutes, core
- How to Perform:
- Adjust the suspension trainer straps to mid-length.
- Stand facing the anchor point, holding the handles with your arms extended.
- Lower your body into a squat position by bending your knees and hips.
- Push back up to the starting position.
- Keep your chest up, back straight, and weight on your heels throughout the movement.
- Suspension Lunge
- Muscles Worked: Quads, hamstrings, glutes, core
- How to Perform:
- Adjust the suspension trainer straps to mid-length.
- Stand facing away from the anchor point, holding the handles with your arms extended.
- Step one foot back into a lunge position.
- Lower your back knee towards the ground while keeping your front knee over your ankle.
- Push back up to the starting position.
- Repeat on the other leg.
- Keep your torso upright and core engaged throughout the movement.
- Suspension Hamstring Curl
- Muscles Worked: Hamstrings, glutes, core
- How to Perform:
- Adjust the suspension trainer straps to mid-length.
- Lie on your back with your heels in the handles and your legs extended.
- Lift your hips off the ground to create a straight line from shoulders to heels.
- Bend your knees to curl your heels towards your glutes.
- Extend your legs back to the starting position.
- Keep your hips lifted and core engaged throughout the movement.
- Suspension Pistol Squat
- Muscles Worked: Quads, hamstrings, glutes, core
- How to Perform:
- Adjust the suspension trainer straps to mid-length.
- Stand facing the anchor point, holding the handles with your arms extended.
- Lift one leg off the ground and extend it in front of you.
- Lower your body into a squat position on the standing leg.
- Push back up to the starting position.
- Repeat on the other leg.
- Keep your chest up, back straight, and weight on your heel throughout the movement.
Core Exercises
- Suspension Plank
- Muscles Worked: Core, shoulders, chest
- How to Perform:
- Adjust the suspension trainer straps to mid-length.
- Place your feet in the handles and position yourself in a plank position with your arms extended.
- Hold the plank position for the desired amount of time.
- Maintain a straight line from head to heels and engage your core throughout the movement.
- Suspension Mountain Climber
- Muscles Worked: Core, shoulders, quads
- How to Perform:
- Adjust the suspension trainer straps to mid-length.
- Place your feet in the handles and position yourself in a plank position with your arms extended.
- Alternate bringing one knee towards your chest while keeping the other leg extended.
- Continue alternating legs for the desired amount of time.
- Maintain a straight line from head to heels and engage your core throughout the movement.
- Suspension Pike
- Muscles Worked: Core, shoulders, chest
- How to Perform:
- Adjust the suspension trainer straps to mid-length.
- Place your feet in the handles and position yourself in a plank position with your arms extended.
- Lift your hips towards the ceiling by contracting your core.
- Lower your hips back to the starting position.
- Maintain a straight line from head to heels and engage your core throughout the movement.
- Suspension Oblique Crunch
- Muscles Worked: Core, obliques, shoulders
- How to Perform:
- Adjust the suspension trainer straps to mid-length.
- Place your feet in the handles and position yourself in a plank position with your arms extended.
- Bring one knee towards the opposite elbow while keeping the other leg extended.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for the desired amount of time.
- Maintain a straight line from head to heels and engage your core throughout the movement.
Full-Body Exercises
- Suspension Burpee
- Muscles Worked: Full body
- How to Perform:
- Adjust the suspension trainer straps to mid-length.
- Stand facing the anchor point, holding the handles with your arms extended.
- Lower your body into a squat position.
- Jump your feet back into a plank position.
- Perform a push-up.
- Jump your feet back towards your hands and stand up.
- Jump up and reach your hands overhead.
- Repeat for the desired number of repetitions.
- Suspension Atomic Push-Up
- Muscles Worked: Chest, shoulders, triceps, core, quads
- How to Perform:
- Adjust the suspension trainer straps to mid-length.
- Place your feet in the handles and position yourself in a plank position with your arms extended.
- Perform a push-up.
- Bring your knees towards your chest while maintaining the plank position.
- Extend your legs back to the starting position.
- Repeat for the desired number of repetitions.
- Suspension Single-Leg Squat to Row
- Muscles Worked: Quads, hamstrings, glutes, upper back, biceps, core
- How to Perform:
- Adjust the suspension trainer straps to mid-length.
- Stand facing the anchor point, holding the handles with your arms extended.
- Lift one leg off the ground and extend it in front of you.
- Lower your body into a squat position on the standing leg.
- Push back up and pull your chest towards the handles by bending your elbows.
- Lower back to the starting position.
- Repeat on the other leg.
- Keep your chest up, back straight, and weight on your heel throughout the movement.
Creating a Suspension Training Workout
Warm-Up
Before starting your suspension training workout, it’s essential to warm up your muscles and prepare your body for exercise. Perform a dynamic warm-up that includes movements like arm circles, leg swings, jumping jacks, and light jogging to increase blood flow and improve flexibility.
Sample Full-Body Workout
- Warm-Up: 5-10 minutes of dynamic stretching and light cardio
- Circuit 1: Upper Body
- Suspension Push-Up: 3 sets of 12-15 reps
- Suspension Row: 3 sets of 12-15 reps
- Suspension Biceps Curl: 3 sets of 12-15 reps
- Suspension Triceps Extension: 3 sets of 12-15 reps
- Circuit 2: Lower Body
- Suspension Squat: 3 sets of 12-15 reps
- Suspension Lunge: 3 sets of 12-15 reps per leg
- Suspension Hamstring Curl: 3 sets of 12-15 reps
- Suspension Pistol Squat: 3 sets of 8-10 reps per leg
- Circuit 3: Core
- Suspension Plank: 3 sets of 30-60 seconds
- Suspension Mountain Climber: 3 sets of 30-60 seconds
- Suspension Pike: 3 sets of 12-15 reps
- Suspension Oblique Crunch: 3 sets of 12-15 reps per side
- Circuit 4: Full-Body
- Suspension Burpee: 3 sets of 10-12 reps
- Suspension Atomic Push-Up: 3 sets of 10-12 reps
- Suspension Single-Leg Squat to Row: 3 sets of 10-12 reps per leg
Cool-Down
Finish your workout with a cool-down session to help your body recover and reduce muscle soreness. Perform static stretches focusing on all major muscle groups, holding each stretch for 20-30 seconds. Include stretches for your chest, back, shoulders, arms, legs, and core.
Progression and Modifications
Adjusting Intensity
One of the key benefits of suspension training is the ability to adjust the intensity of each exercise easily. To increase or decrease the difficulty of an exercise, adjust the angle of your body. The more horizontal your body is to the ground, the more challenging the exercise becomes.
Modifications for Beginners
If you’re new to suspension training, start with easier modifications of each exercise to build strength and confidence. For example:
- Perform suspension push-ups with your feet closer to the anchor point for less resistance.
- Start with suspension rows with a more upright body position.
- Use a chair or wall for support during suspension lunges and squats.
Advanced Variations
For those who are more experienced and looking for a challenge, try advanced variations of each exercise:
- Add a plyometric element to suspension push-ups by pushing off the handles and clapping your hands.
- Perform single-arm suspension rows to increase the intensity.
- Incorporate single-leg movements into exercises like suspension hamstring curls and planks.
Safety Tips
Proper Form
Maintaining proper form is crucial to prevent injuries and maximize the effectiveness of your workout. Keep these tips in mind:
- Engage your core throughout each exercise to maintain stability.
- Avoid arching or rounding your back during movements.
- Keep your shoulders down and back to prevent strain.
- Perform each movement with control, avoiding jerky or rapid motions.
Listen to Your Body
Pay attention to how your body feels during your workout. If you experience pain or discomfort, stop the exercise and assess your form. If the pain persists, consult a healthcare professional. It’s important to challenge yourself, but not at the expense of your safety.
Gradual Progression
Progress gradually by increasing the intensity, duration, or complexity of your exercises over time. Avoid jumping into advanced variations or high-intensity workouts without building a solid foundation first.
Hydration and Nutrition
Stay hydrated before, during, and after your workout to support muscle function and recovery. Fuel your body with a balanced diet that includes carbohydrates, proteins, and healthy fats to provide the energy needed for your workouts and aid in muscle repair.
Conclusion
Suspension trainers offer a versatile and effective way to enhance your fitness routine, providing a full-body workout that improves strength, flexibility, balance, and core stability. By incorporating the best suspension trainer exercises into your routine and following the guidelines provided, you can achieve your fitness goals and enjoy the numerous benefits of suspension training.
Whether you’re a beginner or an experienced fitness enthusiast, suspension trainers can be adapted to suit your fitness level and goals. With proper form, gradual progression, and consistency, you’ll be well on your way to a stronger, healthier, and more balanced body.
