Suspension Training: Benefits, Movements, and How to Use It

Many people think that strength training must always involve dumbbells, barbells, or heavy gym machines. However, with suspension training, your own body weight can serve as resistance to train strength, stability, and body control without relying on many pieces of equipment.

When training space is limited, bringing a lot of equipment is certainly not a practical solution. A suspension trainer allows you to train your upper body, lower body, and core by simply changing your body position and angle relative to the anchor point, so the intensity of the workout can be adjusted.

Although it looks simple, a suspension trainer is not just about hanging your body from straps. The anchor position, body angle, balance, and control of each movement need to be considered to ensure the workout remains effective and controlled. Let's learn about the benefits, movements, and how to use a suspension trainer correctly!

Key Points of the Article:
- Suspension training uses body weight as resistance to train strength, stability, balance, and body control.
- A suspension trainer allows for upper body, lower body, and core workouts using one flexible piece of equipment.
- Suspension training movements include rows, chest presses, squats, lunges, planks, knee tucks, and pikes.
- The anchor point, body angle, balance, and technique need to be considered to ensure the workout remains effective and controlled.

What is Suspension Training?

Suspension training is a training method that uses straps or slings as an aid, utilizing body weight as resistance. This training can be done with various movements to train body strength and fitness.

The difficulty level of suspension training can be adjusted by changing the body position and angle relative to the anchor point. This makes the training suitable for both beginners and experienced users.

Suspension equipment can also be used to train the upper body, lower body, and core in one session. Because the equipment is relatively compact, this training method is suitable for use at home, in the gym, or other training locations.

Also read: Chest Workout with SVRG Power Suspension Sling

Benefits of Suspension Training

Suspension training offers a practical way to train various aspects of fitness using body weight as resistance. Here are some benefits of a suspension trainer that can support your workouts at home or in the gym:

1. Trains body strength through various movements using body weight as resistance during suspension trainer workouts
2. Activates the core to maintain body stability while performing various controlled suspension training movements
3. Trains balance and body stability through flexible pivot points during each training movement
4. Adjusts workout intensity by setting body position and angle relative to the anchor point according to ability
5. Supports home workouts with a compact, practical, and easy-to-store suspension trainer after use

Also read: TRX Reverse Fly: Technique, Benefits, and Training Tips

Suspension Training Exercises

1. Suspension Row

Grip both handles with palms facing each other, then position your feet forward and lean your body back, keeping it straight. Pull the handles towards your chest by bending your elbows, then slowly straighten your arms.

Keep your chest open and avoid swinging your body when pulling the handles. Ensure the movement is controlled so that the pull comes from your back and arm muscles.

2. Chest Press

Stand with your back to the anchor point, holding both handles, then lean your body forward with straight arms. Bend your elbows to slowly lower your body, then push the handles until you return to the starting position.

Keep your body straight and tighten your core throughout the movement. Avoid opening your elbows too wide to keep your shoulders more controlled.

3. Suspension Squat

Hold both handles with your hands in front of your body, then stand with your feet shoulder-width apart and your back straight. Push your hips back and bend your knees to lower into a squat position, then push through your feet to stand back up.

Use the handles only for balance assistance and do not hang your entire body weight on the straps. Keep your feet flat on the ground to maintain a more stable body position during repetitions.

4. Suspension Lunge

Hold the handles for balance, then stand upright with both feet aligned. Step one foot forward, bend both knees in a controlled manner, then push off the front foot to return to the starting position.

Keep your body upright and direct your knee in line with your foot. Perform the movement slowly to maintain balance throughout the repetitions.

5. Hamstring Curl

Lie on your back with both heels in the straps, then lift your hips until your body forms a straight line. Bend your knees and pull your heels towards your hips, then slowly straighten your legs.

Keep your hips elevated throughout the movement so your body position doesn't change. Avoid pulling the straps with quick movements and focus on control when bending and straightening your knees.

6. Suspension Plank

Place both feet into the straps, then position both hands on the floor shoulder-width apart, as in a plank position. Straighten your body from head to feet, tighten your core, and hold the position for the determined duration.

Keep your hips aligned with your shoulders and feet while holding the position. Avoid letting your hips drop or rise too high to keep your body in a stable plank position.

7. Knee Tuck

Start from a plank position with both feet in the straps and both hands supporting your body on the floor. Bend both knees and pull them towards your chest, then slowly straighten your legs back.

Keep your shoulders above your hands throughout the movement. Use your core muscles to control the movement and avoid swinging your legs when returning to the starting position.

8. Pike

Start from a plank position with both feet in the straps and both hands on the floor. Lift your hips upwards until your body forms an inverted V-shape, then slowly lower back down.

Keep your legs straight and use your core to control the movement when lifting your hips. Avoid sudden movements to maintain balance and body position.

Also read: Hypertrophy vs Strength Training, Which is More Effective?

How to Use a Suspension Trainer Safely

Before training, attach the suspension trainer to a sturdy anchor point and check the condition of the handles, straps, buckles, and attachment points. If using a door anchor, ensure the door is securely closed and its hinges and frame can support your body weight.

Once the equipment is securely installed, choose movements according to your ability and adjust your body position to determine the difficulty level. Start with repetitions that can be performed with good technique before increasing the workout intensity.

For suspension anchors and adjustable straps, use structures that are genuinely strong enough to support body weight. Avoid attaching the equipment to doors, frames, or fragile structures, and always re-check the condition of the suspension trainer before use.

Also read: How to Start Resistance Training Safely and Effectively

Suspension Training vs Resistance Band vs TRX

Suspension training, resistance bands, and TRX are all related to resistance-based training, but they have different concepts and uses. Here is a comparison so you don't misunderstand the three terms:

Also read: Strength Training Is Muscle Strength Training, Here's How!

Best Suspension Training Recommendation

If you want to try a compact suspension trainer, the SVRG Power Suspension Sling Training can be a good choice for home workouts. This product uses nylon material, has a maximum strap length of 350 cm, a width of 3 cm, a handle diameter of 10.5 cm, and a product weight of 1.5 kg.

Basic and Pro variants are available with different inclusions. The Basic package includes the main hand grip, door anchor, mesh pouch, and booklet, while the Pro version adds a suspension anchor, adjustable strap, Svarga Power Extender, wrench, and additional equipment for more flexible setup.

This equipment can be used for various exercises such as rows, chest presses, squats, lunges, hamstring curls, planks, pikes, and knee tucks. Because of its light and compact form, a suspension trainer can be an option for those who want to do bodyweight exercises with more variety at home, in the gym, or in a studio.

Maximize Your Workout with the Right Suspension Trainer

Suspension training is a practical way to train strength, stability, balance, and body control by utilizing body weight as resistance. Various movements can also be performed by adjusting body position and difficulty level according to your ability.

Mastering suspension training techniques requires gradual and consistent practice to ensure each movement remains controlled. Therefore, choose a suspension trainer with a sturdy anchor point and appropriate equipment to support a comfortable workout.

If you want to add variety to your home or gym workouts, you can explore the SVRG Power Suspension Sling Training, available in Basic and Pro options. Find the sports equipment that suits your needs to make your training sessions more flexible and varied.

[[svrg_faq]]
title: Suspension Training FAQ
- q: What is suspension training?
a: Suspension training is a training method that uses straps or slings hung from an anchor point, utilizing body weight as resistance.
- q: Is suspension training suitable for beginners?
a: Yes. Beginners can adjust the difficulty level through body position and choose basic movements before moving on to more challenging variations.
- q: What are some suspension training exercises?
a: Some movements include rows, chest presses, squats, lunges, hamstring curls, planks, knee tucks, and pikes.
- q: Can suspension training be done at home?
a: Yes, as long as the power suspension trainer is installed on a sturdy anchor point and according to the equipment's installation instructions. SVRG provides a door anchor in the Basic package and additional anchor systems in the Pro version.
- q: Is suspension training the same as TRX?
a: Not entirely. Power training is a training method, while TRX is a brand that produces suspension trainers.
[[/svrg_faq]]