College Park: 10 Suspension Training Exercises

Monday, April 4, 2022

10 Suspension Training Exercises

10 Suspension Training Exercises

10 Best Suspension Training Exercises for Strength and Stability

Suspension training is a powerful tool for building strength, improving balance, and enhancing stability by using your body weight and gravity as resistance. Whether you're a beginner or a seasoned athlete, suspension training offers a versatile and challenging way to work out, targeting multiple muscle groups and stabilizer muscles in the process. Portable and space-efficient, all you need is a set of suspension straps, like TRX, and a secure anchor point to start.

In this article, we’ll dive into the 10 best suspension training exercises that will help you build strength, improve your core stability, and enhance overall functional fitness.

1. What Is Suspension Training?

Suspension training utilizes adjustable straps to perform bodyweight exercises, where your hands or feet are suspended in the air while the opposite part of your body remains in contact with the ground. This creates an unstable environment, forcing your body to engage its core and stabilizing muscles to maintain balance and perform movements.

Key benefits of suspension training include:

Core Activation: Almost every movement requires your core muscles to stabilize your body.
Functional Strength: Exercises mimic natural movement patterns, improving strength and balance that translates into real-life activities.
Customizable Intensity: You can easily modify the intensity of exercises by changing your body angle or adjusting the strap length.
Low Impact: It’s joint-friendly, making it a great option for injury recovery or those looking to avoid high-impact movements.

Now, let’s explore the 10 best suspension training exercises to incorporate into your workout routine.

2. Top 10 Suspension Training Exercises

1. Suspension Push-Up

The suspension push-up is an advanced variation of the standard push-up, adding an element of instability to challenge your chest, shoulders, triceps, and core.

How to Perform:

Start in a plank position with your hands holding the suspension straps directly below your shoulders.
Keep your body straight, core engaged, and lower your chest toward the floor by bending your elbows.
Push back up to the starting position.

Target Muscles: Chest, shoulders, triceps, core.

2. Suspension Row

The suspension row is a powerful exercise for developing upper-body strength, focusing on your back muscles, shoulders, and biceps.

How to Perform:

Hold the suspension handles and lean back with your arms extended, feet flat on the floor.
Keep your body in a straight line from head to heels.
Pull your chest toward the handles, squeezing your shoulder blades together at the top.
Slowly lower yourself back down.

Target Muscles: Upper back, lats, biceps, core.

3. Suspension Squat

The suspension squat is a great way to develop leg strength and mobility while using the straps for balance and support. It’s an effective exercise for beginners learning proper squat form or for advanced trainees looking to add variation.

How to Perform:

Hold the handles of the suspension trainer with your arms extended in front of you.
Squat down by pushing your hips back and lowering your body until your thighs are parallel to the ground.
Push through your heels to stand back up.

Target Muscles: Quads, hamstrings, glutes, core.

4. Suspension Single-Leg Lunge

The suspension single-leg lunge targets the legs, especially the quads and glutes, while also challenging your balance and stability. It’s an effective lower-body exercise that engages your core as well.

How to Perform:

Stand facing away from the anchor point and place one foot in the suspension strap behind you.
Lower into a lunge by bending your front knee, making sure it stays aligned with your ankle.
Push through your front heel to stand back up.

Target Muscles: Quads, hamstrings, glutes, core.

5. Suspension Plank

The suspension plank intensifies a standard plank by adding instability, requiring greater core engagement to maintain proper form.

How to Perform:

Place your feet in the suspension straps and assume a forearm plank position, keeping your body in a straight line from head to heels.
Engage your core, glutes, and quads, and hold the position for as long as possible.

Target Muscles: Core, shoulders, glutes.

6. Suspension Pike

The suspension pike takes the plank to the next level by engaging the lower abs and hip flexors in addition to the core. It’s a dynamic move that also improves shoulder stability.

How to Perform:

Start in a plank position with your feet in the suspension straps.
Lift your hips toward the ceiling, keeping your legs straight and forming an inverted “V” shape.
Lower back to the plank position and repeat.

Target Muscles: Core, lower abs, shoulders.

7. Suspension Chest Fly

The suspension chest fly is a highly effective exercise for developing chest strength and shoulder stability, similar to the movement performed on a cable machine or with dumbbells.

How to Perform:

Stand facing away from the anchor point, holding the suspension handles with your arms extended in front of you.
Lean forward slightly and open your arms out to the sides, keeping a slight bend in your elbows.
Squeeze your chest as you bring your arms back together.

Target Muscles: Chest, shoulders, core.

8. Suspension Mountain Climbers

Suspension mountain climbers are a high-intensity core exercise that also engages your shoulders, chest, and lower body. The instability of the straps forces greater core activation compared to regular mountain climbers.

How to Perform:

Place your feet in the suspension straps and start in a high plank position.
Drive one knee toward your chest, then quickly switch legs as if running in place.
Keep your hips level and core engaged throughout the movement.

Target Muscles: Core, hip flexors, shoulders, chest.

9. Suspension Triceps Press

This exercise targets the triceps, shoulders, and core. It’s similar to a triceps extension, using the straps to provide resistance.

How to Perform:

Stand facing the anchor point, holding the suspension handles with your arms extended overhead.
Lean forward slightly and bend your elbows to lower your body, bringing your hands toward your forehead.
Extend your arms back to the starting position.

Target Muscles: Triceps, shoulders, core.

10. Suspension Side Plank

The suspension side plank is an excellent exercise for targeting the obliques and improving lateral stability. The instability of the straps increases the challenge for your core muscles.

How to Perform:

Place your feet in the suspension straps and assume a side plank position, with your forearm on the ground and body in a straight line.
Engage your core and hold the position for as long as possible.

Target Muscles: Obliques, core, shoulders.

3. Why Suspension Training Is Effective

Suspension training engages multiple muscle groups simultaneously, creating a functional and efficient workout. The constant need for stabilization forces your core to work harder, leading to improved strength, stability, and overall balance. It’s a highly effective way to train the entire body, offering both strength training and cardiovascular benefits.

Here’s why suspension training is so effective:

Full-Body Engagement: Nearly every exercise requires your body to engage multiple muscles, including stabilizers, for balance and control.
Core Strength: The unstable environment created by suspension training demands constant core engagement, improving both strength and endurance.
Scalable Intensity: By simply adjusting your body angle or the length of the straps, you can modify the intensity of any exercise to suit your fitness level.
Functional Fitness: The exercises mimic real-life movements, which can improve your performance in daily activities or sports.

4. How to Incorporate Suspension Training into Your Routine

Suspension training can be used as a stand-alone workout or incorporated into your current routine. Here are a few ways to include it:

Full-Body Workout: Perform a circuit using all 10 exercises listed above for a full-body workout that targets all major muscle groups.
Targeted Workouts: Focus on specific muscle groups by selecting exercises that target your legs, upper body, or core.
Warm-Up or Finisher: Use suspension training exercises as part of your warm-up to activate muscles or as a finisher to intensify your workout.

5. Conclusion

Suspension training is a highly effective and versatile way to build strength, stability, and endurance. By incorporating these 10 best suspension training exercises into your routine, you’ll target all major muscle groups while also challenging your core and balance. Whether you’re looking to improve functional fitness, enhance athletic performance, or build lean muscle, suspension training can take your workouts to the next level.

References:

McGill, S. M. (2010). Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal.
Behm, D. G., et al. (2010). Muscle Activation in Suspension Training vs. Traditional Resistance Training. Journal of Strength and Conditioning Research.
Schoenfeld, B. J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research.