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Sample Suspension Exercises
Because Suspension Training is so effective at increasing flexibility and endurance and helping to develop and maintain a
strong core it has become incredibly popular in recent years. If you are not already familiar with Suspension Training why not
go and take a class at your local gym to find out how to get the best from your Training. Alternatively there are a host of very
good free instructional videos on YouTube - simply search for "Suspension Training"! Herewith are a few popular exercises to
get you started - enjoy!
There are numerous standing exercises. Starting with the basic rotating grip row. You can make this harder by moving your
feet closer to the anchor point, so that your body is at a lower angle to the floor. Add some variations by either going in to a
squat or doing a reverse fly.
Single arm exercises are also possible and provide a new level of challenge and can be used to introduce rotation, where
you swap from one hand to the other. Start by trying a simple suspended bicep curl. To work out your triceps try a two arm
tricep press again starting off in a near vertical position and moving your feet closer to the anchor to increase difficulty. To
work out your Abs try an overhead crunch - start kneeling with arm extended straight above the head, keeping your arms
straight push down and forward with both arms to bring you in to a vertical kneeling position with your arms pointing straight
forward at chest level, try to keep your back straight and core engaged whilst performing the exercise..
There are numerous suspended push up style exercises, starting with the two
arm chest press shown here. Remember to keep your back straight and as
always your core muscles engaged during the exercise.
Change your wrist position from horizontal to the floor to vary the exercise and
muscles worked. In push up type exercises, the walking away from the pivot
point makes the exercise easier as your body becomes more vertical. This
style of exercise is usually best done from an overhead mounting point as this
give you greater potential to increase the difficulty of the exercise and to add
variations.
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