Ever since former Navy SEAL Randy Hetrick created his vision from a jiu-jitsu belt and parachute sling, suspension trainers like the TRX have become commonplace in gyms and homes around the world. Its convenience, an entire gym in one bag, probably created the fitness phenomenon of taking your workout wherever you go, thus eliminating any excuse not to work out.
The biggest knock against suspension training is that you won’t get stronger after a certain point because you’re only using body weight, leverage, and gravity. But if you use suspension training as part of your accessory routine, you can strengthen your weakness and add volume to body parts that need work.
Here are four suspension training exercises you should consider adding to your routine if your goal is to keep getting stronger.
Benefits of Suspension Trainer exercises
There are some sports equipment tools that you have to go to college to know how to use. Suspension training is not one of those tools. The beauty of suspension training is that everyone can benefit from it, from beginner to advanced. Here are some advantages.
- Accessible to all fitness levels: The beauty of suspension training is that bodyweight exercises like pushups and rows progress or regress based on where you place your feet. The closer your feet are to the anchor point, the more you lift your body weight; the further away from the anchor point, the lower the body weight.
- Versatile and easily transferable: Like many other exercise tools, suspension training is versatile and your imagination only limits you as to the number of exercises you can do or invent. But with suspension, you can train with your hands and feet in the straps and strengthen your body from various angles. Plus, being portable, you can set it up at home or take it outside and wrap it around a tree.
- Rock solid core strength: Exercise tools like barbells and exercise machines lock you into a specific range of motion, which is one reason you can lift more weight with them because you have stability. Not so with suspension training. Suspension training is inherently unstable and each repetition is different from the next. That’s why most exercises performed with a suspension trainer require you to strengthen and stabilize your core to better use your body weight as resistance.
- Builds real-world strength and power: With the number of exercises you can perform on a suspension trainer, many have a direct bearing on your activities of daily living, such as twists, pulls (power rows) and pushes (the suspension trainer push-up). Plus, it can help you with your sport. THE Journal of studies on education and training took 20 volunteer basketball players and separated them into control and experimental groups. The control group followed their workout for six weeks, keeping track of their measurements. Then they introduced suspension training twice a week in the other group for six weeks. After six weeks, these elite basketball players had improved jump height, strength, and agility compared to the control group.
- Great accessory tool: You won’t build absolute strength with suspension training because adding load to some exercises is complex and could ruin everything. But you can still improve your relative strength by simply adjusting your intensity with the position of your feet. Performing suspension training as an accessory tool will improve core and upper back strength and strengthen imbalances if they exist.
The 4 best exercises for the Suspension Trainer
Here are four suspension training exercises that will improve core strength and movement to help you take your overall strength to a new level.
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