Suspension Training

Suspension Training is a variation of bodyweight workouts.

It allows the effective load provided by the body to be manipulated so the difficulty of the workout routine can be matched to the person's current strength, mobility and fitness.

PRINCIPLE

Rope or straps hang down from an attachment point on a door, rafter, hook etc. The ends are held by the individual, whose body then makes an angle with the floor.

The effective bodyweight perceived by the person is varied by altering the angle that the body (whilst holding the handles) makes with the ground. This ranges from vertical to horizontal / parallel with the ground.

The body angle is altered in 2 ways by adjusting the 

• length of rope / straps
• foot position relative to the fixing point (e.g. immediately underneath/away)

The resistance can be further increased by raising the feet

• on a box etc
• by placing them in a second suspension training system (STS). This dramatically increases instability produces a much more demanding workout.
• wearing a weight vest
• hanging weights on a rope or chain from the body
• using 1 limb

COMPONENTS OF SUSPENSION TRAINING

The Suspension Training System (STS) can be

• Made at home using items purchased from DIY stores
• Purchased ready made

and consists of 3 parts

• Rope, straps of stitched webbing/canvas or similar
• Handles and feet fittings
• Fixing / mounting point above the individual e.g. roof rafter, hook or a purpose made item, bar (pull up, smith machine, power rack etc) or door.

The straps usually have a loop enabling them to be either

• hung over the ends of a bar
• hung from the middle of a bar in conjuction with short chains & carabiners
• threaded through themselves, without the need for an attachment

If the door option is chosen, some means of attachment is required. The easiest method is with a ready made door anchor. The low cost discourages DIY versions.

There are many types of ready made versions available with a large range in price.

The factors to consider are

• Available funds
• Quality of materials and manufacture
• Weight & length limits
• Versatility required - e.g. feet fittings in addition to handles
• Adjustment methods - e.g. buckle
• Separate or joined straps
• Provision of support information e.g. workout / exercise directories, DVDs bundled with the STS or separately.

As with most things there is a relationship between price and quality of construction & design. The optimal choice will depend on your preferred product characteristics and workout location (affecting space and attachment choices). 

The price at the lower end of ready made offerings is not tremendously more than DIY versions. From personal experience I can also say that they are significantly more comfortable.

BENEFITS OF SUSPENSION TRAINING

1) Fast, productive & effective total body workouts -  the whole body can be exercised in a short time period in a natural manner way which produces results.

2) Joint, Mobility & stability improvements - produced by controlling the free moving straps.

3) Increases in useable real world strength, muscle, fitness & flexibility - the unstable environment means the body has to work as a whole unit, working and controlling movement in a multi-directional and multi-plane manner through

• Greater total body tension
• Core & Mid-section involvement
• Recruitment of more muscle mass

4) Versatile / Mutli-purpose - several workout objectives can be trained easily and quickly in the same session (individually or in combination) including injury rehabilitation.

Many compound (e.g. rows, 1 leg squats) and isolation (e.g. bicep curls and tricep extensions) type exercises  can be performed with this one piece of workout equipment.

5) Scaleable - for many training profiles - age, gender, & ability by easy and quick adjustments of body angle.

6) Portable & lightweight - train anywhere that the straps can be hung.

7) "Complete Gym in a Bag"

8) No waiting for equipment

9) Train anytime

10) Body Control - important in daily life (especially with advancing years) not just for sport etc.

CAVEATS re SUSPENSION TRAINING

1) Injury prevention - the inherent unstable nature of STSs means that care and attention should be continual and ongoing to avoid injury.

2) Specific sports objective - STSs (and I believe, any information on this site) can play a significant role in improving allround strength, fitness, muscle, mobility & flexibility. However, people who have a such a precise goal will need to also undertake tailored training in order to achieve it. 

CONCLUSION

Traditional workout equipment has proved its effectiveness over many years and will continue to be chosen by many people as the right choice for them.

For others, suspension training will be seen as a inexpensive, convenient etc way of improving the effectiveness of bodyweight calisthenics to increase strength, build muscle, improve fitness etc.

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Site under construction - apologies for any gaps or apparent inconsistencies. In time as more information is added the whole site should "hang together".

Initially the focus will be on general information which should assist with achieving results regardless of the approach you take in working out.

Later I will provide more detailed information.