Perhaps you’ve seen these black-strapped contraptions hoisted up at your gym, come across them when browsing fitness equipment online, or you vaguely recall hearing something about them a year or so ago when they started featuring on every list of fitness buzzwords in the Western world. Perhaps you took a look at these fairly simple looking fitness tools and thought they probably weren’t worth the bother. WRONG! Here’s our guide to one of the most effective total body resistance trainers on the market. You can thank us later…
What is suspension training?
Founded by Navy SEAL Aaron Baldwin, suspension training is a highly effective form of total-body resistance exercise which uses your bodyweight + gravity for an intense strength workout. A suspension trainer is the tool, and is as simple as it looks – essentially two heavy-duty, length adjustable straps with handles/cradles. Attached to apparatus at one end (a door, bars, pull up rigs, trees etc.), it can be used for a wide variety of bodyweight exercises whilst you’re in a suspended state. Essentially, you use yourself as resistance to not only build muscle and strength, but to achieve a decent cardio hit too. Relying on just your bodyweight (with a focus on your core), you don’t need any additional strength equipment. This makes it a brilliant option for training on-the-go.
What’s it good for?
What isn’t it good for!? The great thing about suspension training is its abundant benefits. It allows you to:
  • Increase your overall strength and power
  • Boost balance, flexibility and coordination
  • Tone and develop a lean and defined body shape
  • Increase strength via safe and natural movements without impact
  • Target any muscle group you need it to with excellent results
Although particularly effective for your core, torso and abs, any muscle group – upper or lower – can be effectively trained. The reason it’s so effective is because it forces your body to stabilise itself and increases muscular recruitment throughout the body to do so. With infinite exercise options - which place your body in positions you simply can’t achieve with other fitness equipment - it’s one of the most cost-effective, useful fitness tools you can get your hands on (or feet, depending on the exercise you’re doing!)
How does it differ to other resistance training?
Other forms of weight training often target just one muscle at a time. But think about it. When performing most activities, we use more than one muscle in coordination. Suspension training works multiple muscles and joints simultaneously.
How do I get started?
To get started, all you need is a suspension trainer, somewhere to anchor it safely, and some exercises. There are simply hundreds of tutorials and programmes online, so make sure you start with exercises that suit your fitness level and focus on your form first, rather than quantity of reps. Alternatively, why not get a training buddy and try it out together? It’s always good to have a partner in tow for guidance and that extra push. Whether you have a buddy/buddies, or you’re going it alone, the I-FIT Rip:60 Ultimate Suspension Trainer is a highly-recommended option. It offers a great introduction (and beyond) and comes with an 8-week programme, complete with first-class tuition from the likes of celebrity PT, Jillian Michaels. A fantastic programme to get you started and on your way to mastering the art of suspension training. If you’re after something simpler, the Fitness-MAD Suspension Trainer is a great way to go.
What exercises can I do with a suspension trainer?
Being a total-body exercise tool, the list is endless, but popular basic exercises for beginners might include bicep curls, triceps extensions, chest presses and squats. More advanced exercises could include suspended crunches, power pulls, single leg squats and rows. But to push yourself further, the key is to increase the number of sets and reps and alter your angles as you get stronger. For example, walking your feet further backwards/forwards or using one leg, etc. One quick online search and you will find hundreds of possible suspension training exercises for all fitness levels. With suspension training, you may never be short of ideas!