SUSPENSION TRAINING

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SUSPENSION

TRAINING

MANUAL

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This comprehensive course will detail the

suspension training methodology and instruction

of various suspension training implements. Upon

completion of the course, individuals will gain a

greater understanding and instructional capabilities

when using suspension training equipment. Basic

programming ideas and an extensive range of

exercises will be provided for future reference.

AIMS OF THE WORKSHOP:

• Teach the fundamental skills and training

methodology of suspension training.

• Learn how to progress and modify key

movements.

• Learn how to use and apply the same

suspension training principles in order to

seamlessly transfer from one suspension training

system to the next.

• Learn that all suspension training systems are

fundamentally the same, and utilise the same

principles.

• Instruct how to set up and create a safe training

environment.

• Teach the correct cues and coaching methods

to safely and effectively instruct a variety of

exercises on various forms of suspension

training.

• Teach how to identify and correct common

training faults and mistakes in suspension

training.

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CONTENTS

What will you gain from this course?

Introduction to Suspension Training

Benets of Suspension Training

Forms of Suspension Training

Power Rings

Crosscore180

TRX

Specic exercises and progressions for suspension training

Basic set-up and safety

Shoulder stability

Ground-based exercises

Base Level Strength

Why & How?

Flexibility and recovery stretchin + mobilisation techniques

Variable Body Weight Resistance Training

Suspension Training Orientation

The Five Suspension Training Rules

Suspension Exercises

Crosscore180 Specic Exercises

Programming Suspension Training

Balancing Push/Pull exercises

Basic sets and reps guidelines

Group environment & creating circuits

Suspension Training Workout

Appendix

WHAT YOU WILL GAIN FROM THIS COURSE

Suspension training is a growing feature in the

tness industry. This course will provide you with

a denitive guide to suspension training in its major

forms, the theory and science behind suspension

training and how you can incorporate its methods

into your programs. Suspension training can be

an incredible resource for personal trainers and

knowledge of how to correctly prescribe and

perform such training is imperative to reduce

injuries and maximise results.

Specic exercises and programming guides

contained within the manual aim to supplement

the practical knowledge gained within the work-

shop, to provide you with all you need to start

training with suspension systems. Training meth-

odology and specic instruction of Power Rings

and Crosscore180 will be covered, and differences

between the two suspension training systems

compared to the TRX will be explored. Regardless

of training levels or history, suspension training can

be of benet to all populations.

Work shop participants will learn that the benets

and principles behind suspension training are

fundamentally the same, and once an exercise or

movement is learnt on one apparatus it can trans-

fer closely to movement on another suspension

training system. Likewise, participants will learn the

basic coaching cues for each exercise as well as

methods and strategies to correct technique faults.

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INTRODUCTION

SUSPENSION

TRAINING

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HISTORY: WHAT IS SUSPENSION TRAINING?

Originating from age-old gymnastic protocols,

suspension training has signicantly risen in

popularity in recent years. With minimal equipment

required and the ability to train basically anywhere,

suspension training appeals to many and provides

an introduction to a world of bodyweight training

that would regularly be beyond the scope of resis-

tance training. The variety of exercises are endless,

and with thoughtful progressions and correct

training instruction the suspension training options

are virtually unlimited

1, 2

The idea of suspension training is hardly a new

concept, incorporating the relatively simple idea

of moving and manipulating one’s own bodyweight

in a suspended environment. Different movements

and exercises can target all of planes of motion, as

well as cause adaptation in a number of strength

and conditioning objectives.

With the instability and constant shifting of weight

distribution, suspension training is considered an

advanced form of body-weight training. The nature

of suspension training requires active stabilisation

throughout dynamic movement, to correctly align

the body and reduce injury risk. This is one of the

principal benets of suspension training, as each

movement requires an active trunk stabilization

component, meaning the core is highly activated

throughout all exercises.

IMPORTANCE OF BODYWEIGHT EXERCISES

Standing up, running, jumping and general move-

ment requires the ability to overcome bodyweight

resistance and move against the forces of gravity.

Training using bodyweight as a resistance will coach

quality of movement, which is essential in perfor-

mance. Bodyweight should provide the base level

of intensity, and in most cases can provide sufcient

resistance for a challenging workout. The principle

of suspension training is derived from bodyweight

exercises with scalable intensity, with the need

to stabilise the trunk throughout movement.

As an individual becomes stronger, exercises can

be easily progressed to add resistance and increase

the difculty, therefore allowing for overload and

periodisation with bodyweight training.

Using different amounts of bodyweight as a

resistance can increase functionality of daily tasks,

as primal movement patterns are performed under

a meaningful and signicant load for each individual.

Extra external load should not be prescribed

until technique is perfected and the individual is

bodyweight competent, where their bodyweight

is no longer providing a sufcient resistance for

appropriate adaptation.

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BENEFITS

SUSPENSION

TRAINING

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EXERCISE VARIETY

The sheer amount of exercises that can be done

on suspension training implements means that

entire sessions can be completed using suspension

training, targeting all muscles, movements and joint

angles required for athletic development

An upside to training on a dynamically moving

apparatus, as occurs in suspension training, means

the client is free to train a multitude of joint angles

and ranges of motion within the same exercise. For

example, if you do a push up on the ground you

are generally locked into the xed body arrange-

ment, with hands in an immovable position. In

suspension training, the position is not locked and

will actively move as you complete the movement,

therefore adding to the difculty and muscular

demand through changing the angle of exercise

and range of motion. This feature also promotes

joint health, as handles can rotate independently to

provide safe joint position.

TRAIN ALL MOVEMENT PLANES

Rarely in daily movement do we limit ourselves

to movement in a single plane of motion. The

scope of exercises that can be incorporated into

a suspension training session can target various

joint angles and functional movement patterns,

either to replicate daily movement or athletic

activity. Scaling exercises to suit individual needs

Suspension training can be used for teaching basic

technique to beginners and proper alignment (e.g.

squat), as well as being used to challenge advanced

and experienced clients with complex movements.

In one piece of equipment, trainers have the ability

to train all their clients, including the injured, the

elderly and the athlete1.

INCREASED TRUNK STABILITY DEMAND

The instability that comes with suspension training

places a large demand on the trunk musculature

in order to stabilise the body. Without activation

of stabilizing muscles, not only in the trunk but

in the shoulders and hips, movement would be

compromised as force would be unable to be

distributed into the rings to generate movement.

A stronger, more stable trunk has benets in

everyday life and in sports scenarios, from reducing

the risk of falls in the elderly to increasing the abili-

ty to withstand external force from an opponent

in a tackle. Therefore suspension training can bene-

t everyone, and can be used as either the primary

training tool or supplement existing strength and

conditioning programs.

THE ABILITY TO TRAIN MULTIPLE FITNESS

COMPONENTS

On a single suspension training system, an individ-

ual is unlimited in the training component they can

target. Movements can be loaded to train strength

and power, and modied to target speed or endur-

ance. Flexibility, mobility, balance and coordination

are challenged in the majority of movements on a

suspension trainer. Regardless of individual training

requirements, a suspension training system can be

a valuable tool to add to the training program.

COST-EFFECTIVE

Suspension training only involves one piece of

equipment. Whilst the cost for a suspension train-

ing system may be high initially, once you have your

hands on a suspension training product you are

able to effectively train most physical aspects.

SPACE-SAVER

Suspension trainers are all portable, reasonably

compact and useable in many conditions. This

allows personal trainers to be able to perform

sessions basically anywhere, and sporting teams

or athletes who are travelling can use suspension

training to continue working out on the road.

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FORMS

SUSPENSION

TRAINING

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POWER

RINGS

Watching the gymnasts on the rings at the Olym-

pic Games perform gravity-defying routines often

intimidates trainers and gym-goers to steer clear

of the rings, however they are a great tool for

developing dynamic power and strength. Light-

weight, portable and easy to set-up, the rings can

create a full body workout almost anywhere.

The Power rings (otherwise known as Roman

Rings) are the oldest form of suspension training,

and consist of two lengths of nylon webbing that

can be easily adjusted for height via a cam buckle,

with a plastic or wooden ring within the strap loop.

The plastic rings (28mm) are suitable for basic

movements, whereas the wooden power rings

come in either 28mm or 32mm thickness and

provide much better grip for more advanced exer-

cises (the use of chalk to further enhance grip is

advised for wooden rings). The Olympic standard is

28mm, whereas the 32mm rings allow for a better

maintenance of false grip and may make muscle-up

exercises a little more accessible for larger athletes.

CROSS-

CORE 180

The Crosscore180, formerly known as the War

Machine, is a unique system incorporating the

notion of increased instability and rotation into

suspension training, for even greater muscular

engagement. The rotational aspect allows for even

more exercises and movements and inclusion of

the transverse plane of motion. The Crosscore180

is also able to be xed, therefore can act as a

regular suspension trainer if required. A pulley

system can also be created by the Crosscore180,

for even more exercises. Lightweight and portable,

the CC180 can be set up and taken virtually

anywhere. Exercises and various progressions are

often limited only by one’s imagination.

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TRX

The TRX (Total-body Resistance Exercise) was

originally developed by Navy Seals as a method

for training the whole body whilst away from the

gym on assignment. Extremely portable, the TRX

consists of two adjustable nylon straps that are

joined to a central strap at the axis point. It can

be suspended from doorways, trees or any other

overhead anchor capable of holding the users

body weight. The length of the straps may limit the

range of motion on some exercises, however a

wide range of exercises can still be completed. The

TRX also has attachments available to add variety

and target a number of different training effects.

HOW SUSPENSION TRAINING ACTUALLY WORKS

The various suspension training implements all

stem from the same principles. Using the gravita-

tional properties of the body, different movements

work to stress the bodies neural, muscular and

cardiovascular systems. Dynamic movement

patterns that change the centre of gravity force

the trunk to stabilise and control itself throughout

movement. This transfers accurately to sporting

and daily movements, whereby the body is made

to react and change position in response to exter-

nal stimuli. It may involve remaining in a strong

position to make a tackle on an opponent, or

being able to climb over a fence or out of a pool.

PROS CONS

POWER RINGS

No single strap set-up

Comfortable

Can be difcult to set up

Plastic handles can become slippery with sweat etc

Strap heights are independent

CROSSCORE180

Multiple set-up options

Two difculty levels

Can be used with other implements e.g. kettlebells etc

Self-centring

Straps and handles can rub against arms/body during

movements

TRX

Ultra portable

Simple and easy set-up

Multiple attachments

Straps can rub

Easy to cause friction wear

Anchor Point is very narrow

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SPECIFIC

EXERCISES &

PROGRESSIONS

FOR

SUSPENSION

TRAINING

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BASIC SET UP

AND SAFETY

ATTACHING TO A FIXED POINT

The suspension trainers are able to be attached to

a sturdy, xed point that can hold the users body-

weight. Examples of this might include a chin-up

bar, a door frame, a tree branch, overhanging poles

or an upright vertical structure.

OVERHEAD SET-UP ON CHIN BAR/OVERHANGING

POLES/TREE BRANCH

Grab the cam-buckle with one hand, with the

number on the strap facing away from you.

Throw the cam-buckle over the bar/tree/pole. The

numbers on the strap should now be facing you

on the strap closest to your body.

Pull the strap down in between thumb and

forenger to ensure the strap doesn’t twist.

This is an important step that is often

overlooked. In order to stabilise the rings and

prevent the ring system from shifting when

performing lateral movements, loop the

cam-buckle over the overhanging pole again,

directly on top of the existing strap. This will

‘lock’ the system in place and prevent the strap

from sliding along the pole when performing

lateral ring movements.

Once the straps are double looped, your rings

are secure. You can now adjust the height of the

rings. Pick up the other end of the strap, and again

ensuring both ends of the strap have the numbers

facing you, feed the loose strap through the

cam-buckle.

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Once fed through, give the strap a forceful tug

to make sure it has been fed in the correct

direction. The strap should be secure against

force. If fed incorrectly, the strap will pull out

of the cam-buckle. Align the bottom of the

cam-buckle with the particular height setting

you require. This will make it simple and easy to

ensure that once the other ring is set-up, they

will be at the same height for even, balanced

movement.

A good tip to make it simple and easy to

re-adjust heights of the rings between exercises

is to keep the cam-buckle in the same location

relative to the body. For example, maintaining

the cam-buckle in front of the eyes for every

exercise makes it easy to readjust the strap

height when interchanging between a horizontal

push up to a dip. To keep the excess strapping

out of the way when the ring is at a higher

height. throw it over the bar.

Your rings are now ready to use.

6 7

DOOR SET-UP FOR RINGS

1. Ensure ring straps are at the same length, using

the numbers on the nylon straps as a guideline.

2. Holding the ring straps together, loop an Iron

Edge Door Jam around both ring straps at the

desired height, and through itself to tighten and

secure straps.

3. Position the door jam at the top of a inward

closing door, with the shorter side and knobbly

buckle on the opposite side of the door (opening

side) to which the exercises are occurring.

VERTICAL UPRIGHT ATTACHMENT

(Steel Upright, Street Sign, Tree, Telegraph Pole)

1. Wrap the cam-buckle end of the strap tightly

around the upright until there is minimal webbing

left over.

2. With the other strap, wrap tightly around the

upright in the opposite direction as step 1, making

sure it wraps underneath the suspension training

unit to provide greater support.

3. Ensure no twists or slack is in the straps after

wrapping the upright.

4. Feed the excess strap through the cam-buckle

and pull tight to test security and stability.

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SCREENING CLIENTS

Clients should be deemed suitable for physical

exercise prior to beginning a resistance training

protocol such as suspension training. Basic PARQ

should be completed before any physical screening

is introduced.

Planks are a great way to screen clients for suspen-

sion training, as the position will demonstrate any

weaknesses or areas of improvement necessary

in terms of shoulder position, trunk stability and

breathing techniques.

Likewise, the hollow body position (from the

ground) provides trainers with an excellent indica-

tion of their clients ability to resist lumbar exion,

which is an important skill in suspension training.

Maintaining a straight back position is critical to

reduce risk of injury, and once posture has been

compromised within a set of any exercise the set

should be stopped.

SAFETY GUIDELINES

Safety is paramount when using suspension train-

ing. If the anchor point of the suspension tool is

not locked or secured effectively, once bodyweight

exercises begin the system is likely to fail and result

in the client risking injury from falling. Securing the

system effectively involves a quick process, and

requires a strong, solid and immovable structure

that will provide constant support throughout

the movement. When attaching to a piece of gym

equipment, ensure that the equipment is bolted to

the oor.

Once the suspension system is securely fastened,

suspension training systems are actually quite safe.

With power rings, it is important that the straps

aren’t looped over an abrasive surface whereby

wear and tear may develop through rough friction.

Overall, suspension training tools should be moni-

tored and checked regularly to ensure safety.

Ensure that the environment in which suspension

training is taking place is safe for the client. This

includes making sure the surface is not slippery,

suitable footwear is being worn and the client is

appropriately dressed to allow for large range of

motion.

After use, the suspension system should be kept

out of the elements to protect and lengthen the

lifespan of the product.

CORRECT NEUTRAL SPINE UNDERSTANDING

Bracing allows the body to lift and move in the

safest possible manner and can be easily achieved

and trained. Bracing (known as a high-tension

technique) involves co- contraction of transverse

abdominis, erector spinae, internal and external

obliques, and rectus abdominis, the muscles that

surround the spine. In suspension training, bracing

and maintaining a neutral spine is imperative in all

movements, as the body is often in a elongated

position and is always functioning with gravitational

force acting upon it. In movements of pushing, pull-

ing and rotating, if the spine is not stable and the

trunk not activated, there is not only increased risk

of injury but training effects will be lower as not as

much force is able to be transferred.

SHOULDER STABILITY

Shoulder stability and scapula control is critical for

those using suspension training to be aware of.

Despite bodyweight being the only resistance in a

lot of suspension movements, the forces through

the shoulder are signicant and present in all

upper-body movements. Therefore the shoulder

complex must provide a stable environment from

which movement occurs. Over 15 muscles attach

to the scapula, therefore it plays a critical role in

shoulder stability. Incorrect scapula positioning or

control may promote increased injury risk.

Retraction of the scapula is vital, as it allows

engagement of large, powerful muscles to assist in

the movement. Failure to retract increases stress

through the shoulder and loads up smaller, less

efcient muscles such as the biceps brachii. The

ability to retract the scapula effectively will create

a uent, efcient movement.

Programming suspension training to have equiva-

lent pushing and pulling movements may help to

limit shoulder malfunction, as the scapula retractors

become lengthened whilst the protractors become

shorter with an imbalance towards pushing

movements. Anatomically ‘opening’ the shoulder

complex, through improved mobility and compli-

ance, allows for greater volume of training through

the absence of injury. More stimulation and higher

training load enhances shoulder stability through

correct training of muscles involved in scapula

control, and ultimately leads to improved function

of the shoulder and scapula complex.

GROUND BASED-EXERCISES

Ground-based suspension training exercise

involves one or both feet being the point of

contact between the suspension training system

and the client, with the hands/one foot in contact

with the ground. Such exercises may include the

plank, push up variations, split squats, hamstring

curls and burpees, where your feet are linked into

the suspension straps. The principle of ground-

based exercises is identical to regular suspension

training exercises, in that by removing an aspect of

stability the body is forced to actively and dynami-

cally stabilise throughout movement.

BASE LEVEL STRENGTH

It should be noted that although suspension train-

ing is a useful tool for trainers and clients, the basis

of all movement is derived from strength. Being

‘strong’ is critical for all movements, and a reason-

able level of strength should be obtained around

and within the suspension training program. Basic

screening protocols outlined in this manual are

WHY AND HOW?

Why include Suspension training into your training

program?

Apart from the benets described in previous

sections, the methodology of suspension training

just makes sense. The majority of daily and sporting

movement requires the body to work against its

own resistance effectively, and what better way

to train that than by using bodyweight resistance.

Looking at Olympic gymnasts, their physique

represents extreme strength and power capabil-

ities. By borrowing from their training methods

and scaling suspension training movements to an

individual’s ability, functional strength can be devel-

oped to assist in daily life and sporting endeavours.

Further, clients always love to try new training

methods, and suspension training will allow for fun,

unique workouts that train their body in effective

manner without them even realising.

How to include Suspension training into your training

program?

Suspension training can be done as an entire

session, or as a portion of a larger session. As will

be discussed, there are exibility and mobility

benets to be had from suspension training as

well as developing strength through the prime

movers and trunk stability. Incorporating a couple

of suspension exercises into the warm-up will

trigger the neuromuscular system in preparation

for the remainder of the session, or can provide

the building block for more advanced suspension

exercises as the session progresses. Finishing with

some static stretching using suspension equipment

can conclude the session effectively and return the

body to a resting state.

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FLEXIBILITY

& RECOVERY

STRETCHING

MOBILISATION TECHNIQUES

While suspension training can be used to increase

strength, balance and proprioceptive capabilities, it

can also be implemented in exibility and rehabili-

tation training programs.

Flexibility/Stretching

Five minutes on a suspension implement, moving

into various body positions to optimise muscle

length and increased range of motion, can be a

great way to start a training session. As suspen-

sion training allows for 3-dimensional movement,

experimentation with various body positions

outlined in the table below may improve exibility.

Rehabilitation

While often not being able to train the specic site

of injury immediately, the stabilizer muscles can be

stimulated and very light loads can be used to take

the injured muscle through passive or active-as-

sisted range of motion in the initial rehabilitation

Back Adductor

Hamstring Glute

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RULES OF PROGRESSION

The advantage of suspension training is that within

one piece of equipment, resistance levels can be

altered simply and effectively. Compare this to

another form of training, e.g. kettlebell or dumbbell

or barbell, whereby if resistance progression is

prescribed or desired then more weight or an

extra piece of equipment is required. In suspension

training however, the user can modify resistance

levels based on their body position, known as Vari-

able Body Weight Resistance Training (VBWRT). By

changing the incline or decline of the body, VBWRT

can apply efcient progressive overload or lighter

resistance for rehabilitation clients or beginners.

VARIABLE

BODY WEIGHT

RESISTANCE

TRAINING

BASE DISPLACEMENT

The intensity of an exercise can be made easier or

harder depending on the position of the rings and

body in relation to the anchor point. The direction

of the displacement is also critical, and will further

contribute to the resultant intensity. As shown by

the image below, on the left the client is making

the ground based push- up exercise easier and

taking away intensity by using the additional forces

of gravity to assist in the exercise and therefore

reduce resistance. Positioning more of his body

under the anchor point means that gravity will

swing the rings and assist the movement.

In the image on the right, the relationship between

the rings, body and anchor point has now changed,

resulting in gravity working against the movement.

The rings naturally want to swing back into the

dead hang position, but by positioning the body

away from under the anchor point, gravity is now

working against the movement and therefore

greater resistance is created and greater stabilisa-

tion is required.

STABILITY

The balance of exercises can also be altered to

increase the challenging nature of suspension train-

ing. Performing a push-up on one-leg lessens the

base of support, therefore further increasing the

demand on the trunk stabilizers to work effectively

to control the movement. Progression to this stage

should be made only after the client can

adequate-ly perform the exercise in a stable

position.

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SUSPENSION

TRAINING

ORIENTATION

HANDLES AND GRIPS

Overhead | Push Ups Underhand | Rows Neutral | Dips +

Neutral grip push ups/rows

False | Muscle Ups

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FEET IN

There are a number of suspension training

exercises that can require the feet (one or both)

being placed within the suspension training system.

In these exercises, the hands (or one foot) is

in contact with the ground and supports the

movement. Below are pictorial examples of how

to secure the feet within the suspension training

system in an easy and effective manner.

ONE FOOT IN, FACING AWAY FROM

SUSPENSION SYSTEM

BOTH FEET IN, FACING GROUND

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FACING SUSPENSION SYSTEM

LEVEL 1

Starting point Slight body angle with offset stance

LEVEL 2

Both legs straight Feet shoulder width apart

LEVEL 2

Both legs straight Feet together

LEVEL 4

Take a step forward towards anchor point to

increase angular leverage Offset stance

STANCE PROGRESSIONS

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FACING AWAY FROM

SUSPENSION SYSTEM

LEVEL 1

Starting point Offset stance

LEVEL 2

Both legs straight Feet shoulder width apart

LEVEL 2

Both legs straight Feet together

LEVEL 4

Take a step back towards anchor point to

increase angular leverage and raise back

leg off ground Offset stance

SINGLE STRAP SET-UP

Suspension training systems can also be used in

single hand style. This will not only train the body

unilaterally, but by removing the stabilisation aspect

of two handed exercises the stability demands of

a simple exercise such as a row or a push-up is

greater increased.

When using Power Rings, single hand style is easily

achieved as the straps are independent of one

another. Simply grab one of the rings and perform

the movement. The difculty of a row or a push

up can be greatly enhanced by performing the

movement with only one hand.

For the TRX or Crosscore180, the process involves

simply looping one handle through the other,

before repeating the process in the opposite

direction. This will secure the un-used handle and

allow for single-arm movements to be able to be

completed.

ADJUSTING STRAPS

All exercises will have a starting strap height, in

relation to body position. Examples include ankle

height, knee height, hip height, shoulder height or

overhead. As these positions will not exactly line

up with a printed marker on the Power Ring strap,

it is advised to position the bottom of the cam

buckle in line with the closest marker on the strap

relative to the body position desired. This will make

it simple and easy to align both straps at the same

height, rather than wasting time trying to align the

straps exactly based on guessing or estimating.

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THE FIVE

SUSPENSION

TRAINING

RULES

1. MAIN TENSION

Straps must remain taut throughout all movements

on a suspension training system. If tension is lost

through the straps, the movement dynamics will

shift from the desired outcome

2. MAINTAIN BALANCED POSITION

Maintain Braced position In the same manner

as the suspension training straps remaining tight

throughout the movement, the trunk of the client

should remain braced throughout the movement

for safety and alignment.

3. RUBBING OF STRAPS

Suspension training movements should not create

a rubbing force between the system and the

client’s arms. To prevent this, slightly re-adjusting

hand position will cause a change in arm angle and

stop any rubbing from occurring.

4. LIMIT ROTATION (TRX ONLY)

The TRX system has a xed anchor point, there-

fore does not respond well to rotation and sawing

motions. Handles should remain at the same height

throughout movement. If rotational movements

are desired, the CrossCore180 would be a better

option.

4. LEVEL OF STRAPS (RINGS)

When using Power Rings, it is critical to ensure

that the rings are at the same height. Uneven strap

lengths will cause movements such as push-ups,

rows, dips and many others to cause unbalanced

stress on muscles and joint structures. Achiev-

ing balanced ring heights is made easier by the

numbering system printed on the nylon straps,

however care must still be taken to make sure

heights are identical between the straps. Simple

errors, such as lining one cam buckle up above the

line on one strap and below the line on the other,

will lead to an unbalanced exercise. For this reason,

it is recommended that in all cases, cam buckles

are positioned in a way that the bottom of the

buckle hits the top of the printed line on the strap,

as shown in the image below.

26 | BIOMECHANICS OF LIFTING - WORKSHOP

SUSPENSION

EXERCISES

BIOMECHANICS OF LIFTING - WORKSHOP | 27

UPPER BODY VERTICAL PUSH - RING DIPS

Purpose

To build upper-body strength and increase stability

of the shoulders and trunk

Muscle Groups targeted

• Shoulders, Chest, Triceps, Upper Back, Trunk

Set-Up

• Rings should be positioned about shoulder

height (so feet do not touch the ground

during dips)

• The wider the rings (attachment points), the

greater the difculty

• Body position directly under the anchor point

Execuation Instructions

• Grip the rings and elevate by extending the

elbow joints until fully extended

• Lock out elbows at the top before starting

• to lower

• Slowly lower the body by exing the elbows,

trying to get through as much range of motion

as possible

Teaching Cues

• Maintain a slightly forward lean to stay balanced

• Keep palms facing medially

Common mistakes

• Not locking out at the top position

• Not achieving sufcient depth

Progressions/Variations

• Wider Grip

• Archer Dip

• Wearing a weighted vest

ARCHER DIP

REGULAR RING DIP

28 | BIOMECHANICS OF LIFTING - WORKSHOP

UPPER BODY VERTICAL PUSH - RING PUSH UPS

Purpose

To develop upper-body strength, full body tension

and increase stability of the shoulders and trunk

Muscle Groups targeted

Chest, Shoulders, Triceps, Trapezius, Trunk

Set-Up

• Set the rings at hip height

• Overhand grip

• Leaning forward, position body into a regular

push up position, facing away from the anchor

point

• Brace through the trunk and glutes

• Head, shoulders, hips and knees are aligned

Execuation Instructions

• Lower chest towards hands slowly and evenly,

maintaining stability through the trunk to align

body

• Squeeze shoulder blades together and bend

elbows to lower body

• Pause at the bottom (when elbows are at

90degrees) and raise the chest by extending

through the arms.

• Extend elbows, maintaining alignment, until back

at the starting position

Teaching Cues

• Keep body aligned and braced through the core

Common mistakes

• Arching the back or sinking at the hips

• Not locking arms at the top position

• Chest rising up before hips - must keep body

aligned throughout the movement

Progressions/Variations

• A greater resistance (more bodyweight) can be

applied by gradually increasing the leverage, i.e.

starting in a more horizontal position or lower

the rings closer to the ground

• Weighted vests can be worn to increase the

load (only if 10 reps of suspension push ups can

be performed)

• Positioning ring straps in a wider position will

increase difculty of the lift.

• Single-leg push ups

• Place feet inside rings and push up from ground

REGULAR PUSH UP

45 DEGREE PUSH UP

BIOMECHANICS OF LIFTING - WORKSHOP | 29

HORIZONTAL PUSH-UP

ONE-ARM PUSH-UP

FEET IN PUSH-UP

30 | BIOMECHANICS OF LIFTING - WORKSHOP

UPPER BODY VERTICAL PULL - RING PULL-UPS

Purpose

To develop upper back strength and trunk stabili-

zation. May be more comfortable on rings as they

are able to move and rotate at various parts of

the movement.

Muscle Groups targeted

Trapezius, Rhomboids, Lats, Deltoids, Trunk

Set-Up

• Rings at shoulder height

• Body position underneath anchor point

Execuation Instructions

• From a knee-bend hang position with shoulders

touching ears, pull body up until chest is level

with hands

• Hands are free to rotate into a comfortable

position

• Control movement and maintain bracing

through the trunk and glutes

• Lower to starting position and repeat

Teaching Cues

• Chest to Rings

• Maintain brace throughout whole movement

Common mistakes

• Not going through full range of motion (either

at the top or bottom of the movement)

• Losing hollow body position

Progressions/Variations

• Feet-assisted pull ups

• Wide grip

• Weighted vest

• Archer pull-ups

• L-sit pull ups

• 1 arm pull ups

ARCHER PULL UP

REGULAR PULL UP

BIOMECHANICS OF LIFTING - WORKSHOP | 31

32 | BIOMECHANICS OF LIFTING - WORKSHOP

UPPER BODY HORIZONTAL PULL - RING ROWS

Purpose

To develop strength throughout the upper back,

stability through the shoulder complex and scapula

control as well as trunk stabilization

Muscle Groups targeted

Rhomboids, Lats, Trapezius, Posterior deltoid,

trunk complex, biceps

Set-Up

• Rings at approximately hip height

• Neutral grip (palms facing each other)

• Bend legs at the knee, then grip rings from

below so trunk is braced and supine

• Straight body, facing towards the anchor point

Execuation Instructions

• From the position of straight arms, retract

the scapula

• Pull the body up by contracting through upper

back and exing the elbows

• Maintain straight back and trunk throughout

the movement by bracing through the core

and glutes

• Raise until chest is level with rings, then control

movement down to starting position

Teaching Cues

• Straight body

• Scapula through full range of motion

• Keep elbows tight to the body

Common mistakes

• Losing brace, resulting in spine exion

• Hips sagging

• Limited range of motion

• No scapula retraction, pull with biceps

Progressions/Variations

• Lower the rings closer to the ground

• 1 leg in contact with the ground (bent knees)

• Straight legs

• 1 leg in contact with the ground (straight legs)

• Feet on a box

• Narrow/Wide Grip

• 1 arm variations

REGULAR RING ROW

45 DEGREE RING ROW

BIOMECHANICS OF LIFTING - WORKSHOP | 33

HORIZONTAL RING ROW

ONE-ARM ROW

ARCHER ROW

34 | BIOMECHANICS OF LIFTING - WORKSHOP

LOWER BODY - RING SQUATS

Purpose

To develop lower body strength, joint mobility and

trunk stabilization.

Muscle Groups targeted

Quadriceps, Glutes, Hamstrings, Calves, Trunk

Set-Up

• Rings at navel height

• Grip rings and face anchor point, with straps

taut at 45 degrees

• Arms Straight

• Brace the trunk and glutes, keeping body in

• a straight position perpendicular to the line of

the ring straps

Execuation Instructions

• Squat down by hinging at the hips

• Flex at the knees into position as deep as

possible, keeping arms straight and straps taut

for balance

• Maintain upright posture with chest up

• Push through heels and rise up, extending

through the knees and hips

Teaching Cues

• Use the rings to assist in balance and alignment

• Can lean back to counterbalance

• Achieve most comfortable range of motion

• Maintain knees tracking in line with toes

Common mistakes

• Spine exion - maintain upright position and

brace through the trunk

• Knee valgus (knees tracking medially)

• Rising up on the toes

Progressions/Variations

• Pistol Squat (1 leg)

• Overhead Squat

• Bulgarian Split Squat (facing away from rings,

with back foot hooked in to strap)

SQUAT

OVERHEAD SQUAT

SPLIT SQUAT

BIOMECHANICS OF LIFTING - WORKSHOP | 35

CORE - RING ROLLOUTS

Purpose

To develop all-round strength and stability through-

out the trunk and the shoulders

Muscle Groups targeted

Trunk, Shoulders

Set-Up

• Ring position at ankle height

• Kneel behind the rings, brace through the trunk

and bend at the hips to grip the rings

Execuation Instructions

• Grip rings the same as if a ring push up would

be performed

• Controlling the movement, move rings away

from anchor point and slowly push trunk

forward so arms track into a straight line from

knees to hands, maintaining braced trunk

• Pause at full range of motion, then retract back

to starting position in smooth motion

Teaching Cues

• Brace through the trunk and glutes

• Extend as far as possible

Common mistakes

• Failure to brace through the trunk, causing spinal

exion/extension

Progressions/Variations

• Knees off the ground

• Rings closer to the ground

• Weighted vest rollouts

• 1 arm rollouts

ROLL-OUT FROM KNEES

ROLL OUT FROM FEET

36 | BIOMECHANICS OF LIFTING - WORKSHOP

LINKAGE - MUSCLE UPS

Purpose

1. To move body from the ground to above the

rings for traditional gymnastic exercises

2. To train coordinated and controlled movement

utilising the majority of upper body musculature

The muscle-up is an advanced, technical exercise

and should follow competent movement and tech-

nique in ring exercises such as dips and pull-ups.

Muscle Groups targeted

Trapezius, Rhomboids, Lats, Shoulders, Chest,

Triceps, Biceps, Trunk

Set-Up

• Ring set-up overhead

Execuation Instructions

• Grip the bar with a false grip (See Appendix),

arms fully locked out overhead and feet off the

oor

• Begin by performing a regular pull-up, pulling

rings to the chest

• In a controlled movement, roll chest over the

top of the rings and shoulder over hands to

transition into the bottom of a dip position

• Press strongly to extend elbows and nish in

the support position (arms extended, body in

hollow position)

Teaching Cues

• Keep the rings as close to the body as possible

• Transition elbows from in front of body to

behind the body

Common mistakes

• Insufcient strength

• Failure to maintain false grip throughout

movement

MUSCLE UP MOVEMENT

MUSCLE UP HAND PATH

Progressions / Variations

• Connect powerband to each ring to create

a sling. Sit in the sling to assist in the dip and

transition phase of the muscle up.

• Chest to bar chin ups

• Ring dips

• The muscle up can be used with or without a

‘kip’, to gain horizontal momentum and transfer

into the vertical plane to assist with the perfor-

mance of movement

BIOMECHANICS OF LIFTING - WORKSHOP | 37

38 | BIOMECHANICS OF LIFTING - WORKSHOP

POWER RING

EXERCISE

LIBRARY

BURPEE

Single leg, Facing away from unit, Shin Height

PLANK

Both feet in, Facing away from unit, Shin height,

Can be done from hands or elbows

PIKE

Both feet in, Facing away from unit

BIOMECHANICS OF LIFTING - WORKSHOP | 39

ROTATION PLANK

Both feet in, Facing away from unit, Shin height,

On Palms of hands, braced body position.

DYNAMIC PLANK

From starting plank position

Brace trunk and shift feet backwards

Maintain elbow position as shoulders shift towards suspension system

40 | BIOMECHANICS OF LIFTING - WORKSHOP

HAND STAND PUSH-UP

From a ground-based push up position, with feet

inside rings, brace through the core, bring feet

towards hands and raise the hips so they are

exed at 90 degrees in a pike position. From there,

bend the arms until the head almost touhces the

ground, before pushing up away from the ground

and straightening arms.

SIDE PLANK

Rings at shin height, One or two feet.

JACK KNIFE

A terifc hamstring and core exercise, the jack-knife involves

bringing the knees towards the chest from a ground-based

push-up position. Arms are xed and locked out, whilst knees

come towards chest in a straight line before extending back

to start position. Constant brace through the trunk is critical.

BIOMECHANICS OF LIFTING - WORKSHOP | 41

LEG LIFT

The leg-lift is another great core and trunk exercise. The set-up

for the leg-lift is reasonably simple, as outlined in the pictures.

Rings at chest height, Directly under suspension syste,

LUNGE VARIATIONS

Rings at waist height, Facing suspension training

system. Bent arms, Body upright.

NB: Keep straps tight at all times, pulling

1. SET UP

3. PROGRESSIONS / REGRESSIONS2. EXERCISE

1. STARTING POSITION 2. REVERSE LUNGE 3. LATERAL LUNGE 4. CROSSOVER LUNGE 5. FORWARDS LUNGE

42 | BIOMECHANICS OF LIFTING - WORKSHOP

CROSSCORE

180 SPECIFIC

EXERCISES

When the Crosscore180 is in the locked position,

it has the ability to function as a regular suspension

trainer. This allows for all of the exercises (or slight

modications) described in the rings section to

be performed on the Crosscore180. When in a

locked position, there is still instability properties

when using the Crosscore180 that are greater

than the Power rings or TRX systems, although

the degree of instability is less than when in an

unlocked position.

The real benet of the Crosscore180 is in its ability

to function ‘unpinned’, as this allows for rotational

movements to be introduced and an even greater

instability element for basic suspension training

exercises. These exercises will increase the demand

for trunk stability and increase range of motion

for regular movements, and prove challenging for

beginners. Prepare to be humbled.

1. Cam Buckle

2. Door Anchor

3. Magnetic Pin

(Locked position)

4. ‘Unlocked’ Pin Hole

5. Pulley

6. Hitch Knot

7. Carabiners

8. D-Ring

9. Handles

10. Foot Cradle

BIOMECHANICS OF LIFTING - WORKSHOP | 43

FULL ROTATION PRESS

SET UP

• Long Unpinned

• Facing away from anchor point

• Body at 45 degrees

• Bent arms

INSTRUCTION

• Extend 1 arm towards ground

• Control contralateral arm as it moves towards

anchor point

• Rotate trunk

• Eyes on back arm

• Flex back arm to move back to starting position

• Extend opposite arm to the ground

FULL ROTATION PULL

SET UP

• Long Unpinned

• Facing towards anchor point

• Body at 45 degrees

• Straight Arms

INSTRUCTION

• Row 1 arm back towards body

• Control the arm and rotate the torso as you

take the rowing arm back towards the ground

• Control contralateral arm as it moves towards

the CrossCore180 system

• When both arms are straight, row the front arm

back towards the body and repeat

44 | BIOMECHANICS OF LIFTING - WORKSHOP

EXTERNAL LOAD PULLEY SYSTEM

SET UP

• Long Unpinned

• Attach External load (e.g. Kettlebell/weight

plate/ power band) to one handle

INSTRUCTION

• Grab the unloaded, free handle.

• Position body to perform particular exercise

• Exercises include

• Woodchop, Single arm row/push

• Maintain brace position through the trunk at

all times

SINGLE ARM PUSH

SINGLE ARM ROW

WOODCHOP

BIOMECHANICS OF LIFTING - WORKSHOP | 45

SCAPULA MOBILITY

SET UP

• Short Unpinned

• Body braced at 45 degrees either facing to-

wards or away from unit

INSTRUCTION

• Start with hands together, holding a braced

position at 45 degrees

• Initiate movement by moving one hand up

and the other down in a smooth, controlled

movement.

• Maintaining the braced body position, extend

arms until full range of motion is achieved,

before slowly returning to starting position

46 | BIOMECHANICS OF LIFTING - WORKSHOP

THE CLIMBER

SET UP

• Short Unpinned

• Sit on ground beneath

• Crosscore180 unit and grab both handles

above head

INSTRUCTION

• Bring feet and torso off the ground and brace.

• “Climb” up - moving the pulley up and down by

extending one arm whilst the other stays exed

• Can be done with body upright (shoulder domi-

nant) or in a layback position (back dominant)

TRX

Total-body Resistance Exercise The TRX is arguably

the most popular suspension training tool in the

tness industry, however may be the most limited

in its use. All basic suspension training exercises can

be performed on the TRX, however its xed straps

do not allow for some exercises and removes the

ability to implement rotation in lots of scenarios.

However, it is still a functional tool and can provide

a challenging workout focused on basic exercises

such as push ups, rows, lunges, squats, curls and

presses.

BIOMECHANICS OF LIFTING - WORKSHOP | 47

BALANCING PUSH/PULL EXERCISES

As in any resistance training program, there

should be a focus on muscle balance and total-

body functional training. Repetitive application of

certain exercises over time, without prescription

of complimentary movements, is likely to lead to

muscle imbalance and weakness in particular

areas.

3, 4

In weight-training, this is often observed in

individuals that focus on chest exercises (such as

bench press and push ups) and neglect to supple-

ment this with any movements targeting muscles

of the upper back.

It is important in suspension training that similar

guidelines are adhered to, in that pushing or pull

exercises do not dominate the training program.

With the ability to change body position quickly

and effectively on suspension equipment, it is

simple to program and perform equivalent sets

and reps in both a pushing or pulling motion.

Further, upper-body push and pull movements

should not make up the entire program, with

lower body variations and rotation/bending move-

ments imperative to train movement across all

three planes (frontal/sagittal/transverse).

BASIC SETS AND REP GUIDELINES

The basic programming for suspension training

does not differ greatly from regular resistance

training protocols

. Experimentation may be

required to determine the optimum resistance

levels for each exercise, and may be done in

warm-up sets. Sets, repetitions and rest period

prescription is dependent on the goal of the

athlete (see right):

STRENGTH

3-5 Sets of 3-6 Reps

HYPERTROPHY

3-5 Sets of 8-12 Reps

ENDURANCE

+ CONDITIONING

Time based set eg.

continuous reps in

45/60 seconds

Advanced programming may incorporate uent

routines, where the client transitions from one

exercise to the other, with a gymnastics hold such

as a lever to break up exercises

. Routines will

likely place a much larger neuromuscular demand

on the body as moving from one exercise to the

next without touching the ground will require high

levels of muscular strength and endurance.

As the name suggests, many exercises require the

client to be ‘suspended’. For this reason, training

to failure on any suspension training tool may be

dangerous as failure of the neuromuscular system

to function at the end of a set may result in the

client falling and in turn serious injury. If an athlete

is struggling to complete correct repetitions, lower

the resistance by scaling the exercise back in order

to complete the set.

Consistency is the key with all training programs.

A program that allows the client to perform all

movements in a balanced manner and provides

sufcient resistance and overload to elicit a training

response is benecial. It is imperative to tailor

workouts to your clients, make them enjoyable and

include a sense of achievement. Suspension training

provides the ability to cover all bases, and can be

incorporated into existing training programs to

break plateaus, introduce variety and challenge the

ego of clients and athletes.

GROUP ENVIRONMENT/CREATING CIRCUITS

With enough equipment, groups of any size can

be trained using suspension training. Even in a

circuit scenario, the rings will provide a challenging

station. Being easily adjustable allows clients of

varying strength and ability to all perform the same

exercise on a suspension training implement, whilst

still working to the same rep schedule.

In a group suspension training class, the instructor

should be able to provide basic, clear instructions

to the group in order to minimise time wasted

setting up and adjusting the rings between exercis-

es. The cam buckle should remain at head height

regardless of the strap length, as this will make it

very easy to adjust and observe the required strap

length for each exercise.

Basic instructions should include the following

items:

Ring Position (relative to the body)

Body Position (relative to the anchor point)

Below are a few examples of quick set-up instruc-

tions for different exercises:

Push ups:

• Rings at Ankle height

• Straight body facing away from anchor point

Ring Rows:

• Rings at Hip height

• Straight body facing towards anchor point

Squat:

• Rings at Navel Height

• Body facing the anchor point

• Hands in neutral grip

From this starting position, the individual is able to

scale the intensity based on their needs, by either

altering body position (displacement from anchor

point) or by changing the ring position (higher

or lower).

Even with limited equipment (1 suspension system

between 2 clients), one client could be perform-

ing conditioning e.g. suicide runs, skipping, whilst

the other performs bodyweight exercises on the

suspension trainer.

PROGRAMMING

SUSPENSION

TRAINING

48 | BIOMECHANICS OF LIFTING - WORKSHOP

SUSPENSION

TRAINING

WORKOUT

BIOMECHANICS OF LIFTING - WORKSHOP | 49

20-30MINS DESIGNED TO INTEGRATE ALL

KNOWLEDGE TOGETHER

CIRCUIT STYLE

Warm-up/Flexibility Drills - Stretch using

suspension trainers (chest/back etc) (5 mins)

CORE EXERCISES

• 8 x Ring Stations 4 x Cross Core xed

• 4 x Cross core unpinned

• 1min per station, 30 seconds on, 30 seconds off

= TOTAL 16mins

RING STATIONS

• Push ups

• Rows

• Squat

• Pull ups

• Dips

• Lunge progressions

• Rollout

• Pistol

CROSSCORE 180 STATIONS (UNPINNED)

• Kettlebell pulley woodchop

• Full Rotation Press

• Full Rotation Row

• Climber

•

CROSSCORE 180 STATIONS (FIXED)

• Push ups

• Row

• Dynamic Plank

• Single leg burpee

Cool-Down (5mins)

Stretches using Rings/Crosscore180

TOTAL TIME = 26 minutes

50 | BIOMECHANICS OF LIFTING - WORKSHOP

APPENDIX

CHANGING THE HEIGHT OF THE CROSSCORE180

Using two ngers, create a loop in one of the

cables by pinching one hanging cord.

With the two ngers, twist the loop around to

create a double loop.

Join the two loops together by pushing them

together and creating a single loop.

Feed carabineer through that loop, and pull tight

to secure

This will create a strong system, with a shorter

handle to increase the exercise library on the CC180

To undo and return to a longer strap, simply unhook

the carabineer and the loop will

naturally fall.