This months informational post is all about suspension training, in simple terms its about all the ropes and swings that hang from our cage and how they can actually help you reach your fitness goals – swings are not just for kids and Tarzan!!

 

Enjoy…

 

 

The field of suspension training is a form of resistance training that includes bodyweight exercises in which a variety of multi-planar, compound exercise movements can be performed. These are done with the aim of developing strength, balance, flexibility, and joint stability simultaneously.

 

History

Rope training has been around as early as the 1800.

Randy Hetrick, a former Navy Seal and Stanford MBA graduate, developed TRX equipment and the associated Suspension Training bodyweight exercises in the 1990’s, and started marketing it in 2005. Kurt Dasbach, a former professional soccer player in Chile, discovered an ancient Andean conditioning system that utilized rope while playing in South America and developed a rival product, Inkaflexx, around the same time.

In 2008, ex Bristol City F.C. fitness coaching team Mark Hammond and Pete Faulkner developed the FKPro two strap system also known as then U.I in Australia. Another alternative is the aeroSling ELITE made in Germany. This “Suspended Pulley Trainer” also contains a pulley system. The Hook Isometrics/Suspension Trainer by Sierra Exercise Equipment enables the user to use it for either suspension training or isometrics training. In 2010 Zita Alves, a Personal Trainer and Fitness Entrepreneur developed the Ztrainer Suspension Fitness System.

 

Benefits and criticism

Proponents of Suspension Training argue that it develops core body strength, as well as joint and muscular stability, reducing the chance of injury. The base of the theroy is that once the body is unstable it must engage the core stabilizing muscles throughout the body. Some sports scientists have expressed concern that weaker individuals may not have the core stability or joint integrity to use the system safely and effectively.

 

 

 

EXERCISES

LEGS

  1. Lunge Hook
  2. Pistol Squat
  3. Hamstring Curl
  4. Frog Kicks

 

PUSH

  1. Push Up
  2. 1 Arm Push Fly
  3. Full Unstable Push

PULL

  1. Row
  2. Cross Fly
  3. Full Unstable Row
  4. MATRIX

CORE

  1. All Above
  2. Walk Outs
  3. Roll Outs
  4. Pikes / Jack Knifes

 

Feel free to hit Craig up for a demo of any of the above exercises while we work on some videos for you.

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