Suspension Training

Suspension Training Drill 1 (known as ST1) is a series of five exercises using straps suspended from various types of anchor points to train the whole body. Suspension Training Drill 1 exercises, when conducted in the correct order and correct number of repetitions, provide a moderate muscular endurance challenge to supplement other physical training conditioning drills. When used with Suspension Drill 2, Suspension Training Drill 1 exercises prepare the body for more vigorous physical training and test events.

1. Suspension Push-Up

   The Suspension Push-Up is the first exercise in Suspension Training Drill 1. It challenges shoulder stability by suspending either the feet or the hands above the ground. Perform the exercise with the hands suspended above the ground:

   • The starting position for the Suspension Push-Up is the Front Leaning Rest position, with hands in the straps suspended from the ground. Elbows are fully extended and feet are no more than shoulder width apart on the ground.
   • You may adjust the straps that incline your body from 15 to 45 degrees from horizontal.
   • From the starting position, perform a controlled Push-Up by maintaining the suspended hand position while flexing the elbows to lower the body toward the ground.
   • From the down position, fully extend the elbows to return to the starting position.
   • Repeat this exercise 5–10 times.

2. Incline Calf Raise

   The Incline Calf Raise is the second exercise in Suspension Training Drill 1. This exercise uses the suspension trainer to incline the body to increase the challenges to the muscles of the lower leg. Incline exercises position the body in a forward lean. Perform the exercise as follows:

   • The starting position for the Incline Calf Raise is the Straddle Stance position with hands holding the straps without tension at waist height.
   • From the starting position, lean forward generating tension in the straps, keeping the body in a straight line from the head to the heels. Body weight is supported on the hands and feet. The angle of the body in relation to the ground will be adjusted to meet the goal of the physical training session.
   • While maintaining this position, raise the heels up off the ground to balance on the balls of the feet.
   • Pause in the up position before lowering the heels back to the ground. Repeat this exercise 5–10 times.

   As skill improves, modify this exercise by—

   • Changing the angle of the body in relation to the ground.
   • Balancing on one foot and raising one heel at a time.
   • Slightly flexing the knees while raising the heels.

3. Decline I-T-Y Raise

   The Decline I-T-Y Raise is the third exercise in Suspension Training Drill 1. This exercise uses the suspension trainer to decline the body to increase the challenges to the muscles of the upper back and shoulders. Decline exercises position the body in a backward lean. Perform the exercise as follows:

   • The starting position for the Decline I-T-Y Raise is the Straddle Stance in a backward lean with the suspension straps held at tension above the head.
   • From the starting position, pull tension on the straps to move the body to the vertical, creating a straight line when viewed from the side from the hands to the heels. Body weight will be supported by the hands and feet.
   • From this position, allow the body to decline further back. As the body moves back, the arms move forward in front of the head. This completes one repetition.
   • Complete this pattern for 5–10 repetitions before repeating the exercise with the arms in the “Y” or “T” position. The T position is illustrated in the bottom row of images.

4. Assisted Squat

   The Assisted Squat is the fourth exercise in Suspension Training Drill 1. This exercise uses the suspension trainer to assist your balance and increase the depth of the squat. Perform the exercise as follows:

   • The starting position for the Assisted Squat is the Straddle Stance with the suspension straps held at tension at chest height.
   • From the starting position, perform a squat, pulling more tension on the straps to assist with balance, depth of the squat motion, or to alleviate the load on the thigh muscles.
   • Complete this exercise 5–10 times.

5. Decline Biceps Curl

   The Decline Biceps Curl is the fifth exercise in Suspension Training Drill 1. This exercise uses the suspension trainer to decline the body to increase the challenges to the biceps muscles using body weight. Decline exercises utilize a backward lean. Perform the exercise as follows:

   • The starting position for the Decline Biceps Curl is the Straddle Stance position with the suspension straps held at tension at chest level using a closed, supinated, or underhand grip.
   • From the starting position, lean back either by moving the feet further beneath the strap handles or extending the elbows.
   • From the declined position, pull up on the straps by bending the elbows to bring the strap handles toward the chest. The body remains straight throughout the movement.
   • Complete this exercise 5–10 times, returning to the starting position after the final repetition.
   • To increase the workload or challenge, lengthen the straps to increase the angle of the decline.

Suspension Training Drill 2 (known as ST2) consists of exercises that, like Suspension Training Drill 1, are designed to improve balance and core stability while increasing movement and mobility. Suspension Training Drill 2 exercises require increased levels of strength and mobility. The five Suspension Training Drill 2 exercises are the Assisted Lateral Lunge, Suspension Leg-Tuck and Pike, Decline Pull-Up, Suspension Hamstring Curl, and Assisted Single-Leg Squat. This section also illustrates suspended Climbing Drills 1 and 2 for those who have access to suspension trainers but lack climbing bar apparatus.

1. Assisted Lateral Lunge

   The Assisted Lateral Lunge is the first exercise in Suspension Training Drill 2. This exercise uses the suspension trainer to assist your balance and increase the range of the lateral lunge movement. Perform the exercise as follows:

   • The starting position for the Assisted Lateral Lunge is the Straddle Stance with the suspension straps held at tension at chest height.
   • From the starting position, perform an exaggerated step to the left, bending the left knee while pulling increased tension on the straps. The trunk remains facing ahead and, with the right foot remaining in its starting position, the right leg is abducted straight out to the side.
   • From this position, pull on the straps to assist with a return to the starting position.
   • The lateral lunge movement is then repeated to the right side.
   • Complete this exercise 5–10 times.
   • The movement can be modified by changing the range of motion of the lunge or the length of the straps.

2. Suspension Leg-Tuck and Pike

   The Suspension Leg-Tuck and Pike is the second exercise in Suspension Training Drill 2. It challenges shoulder stability and core strength by suspending the feet above the ground while moving into a prone Leg- Tuck and Pike position. Perform the exercise as follows:

   • The starting position for the Suspension Leg-Tuck and Pike is the Front Leaning Rest position with feet in the straps suspended from the ground. Fully extend elbows, palms flat on the ground. Adjust the straps so that your body is parallel to the ground.
   • Perform a controlled leg tuck, bringing the knees toward the elbows.
   • After a brief pause, return to the starting position.
   • The next movement is into the Pike position. From the starting position, keeping the knees close together and straight, bring the feet toward the arms.
   • Pause in the Pike position before returning to the starting position.
   • Complete this exercise 5–10 times.

3. Decline Pull-Up

   The Decline Pull-Up is the third exercise in Suspension Training Drill. This exercise uses the suspension trainer to decline the body to increase the challenges to the shoulder and arm muscles using body weight. Decline exercises use a backward lean. Perform the exercise as follows:

   • The starting position for the Decline Pull-Up is the Straddle Stance position with the suspension straps held at tension at chest level using a closed, pronated overhand grip.
   • From the starting position, lean back either by moving the feet further beneath the strap handles or extending the elbows.
   • From the declined position, pull back up on the straps by bending the elbows to bring the strap handles level with the outside edge of the shoulders. The body remains straight throughout the movement.
   • To increase the workload or challenge, lengthen the straps to increase the angle of the decline.

4. Suspension Hamstring Curl

   The Suspension Hamstring Curl is the fourth exercise in Suspension Training Drill 2. It challenges the muscles in the back of the leg used in running, lifting, and jumping. Perform the exercise as follows:

   • The starting position for the Suspension Hamstring Curl is the Supine position with arms on the ground at 45 degrees from the body, knees and hips flexed to 90 degrees with the feet suspended in the strap handles. Shoulders, arms, and trunk rest on the ground. The head may rest on the ground.
   • From the starting position, lift the pelvis from the ground to form a straight line from the knees through the hips to the shoulders.
   • From this position, straighten the knees until a moderate challenge is felt in the hamstring muscles in the back of the thighs. The pelvis and trunk will remain in the same position.
   • After a brief pause, bend the knees, pulling the feet toward the buttocks.
   • Repeat this extension and flexion of the knees 5–10 times before returning to the starting position.
   • As skill and endurance improves, a modified version of this exercise can be performed by holding in either bent- or straight-knee positions for up to 20–30 seconds.

5. Assisted Single Leg Squat

   The Assisted Single Leg Squat is the fifth exercise in Suspension Training Drill 2. This exercise uses the suspension trainer to assist your balance and increase the depth of the squat using one leg. This exercise uses the straps pulled into an over-shortened or ‘dog-ear’ position. Perform the exercise as follows:

   • The starting position for the Assisted Single Leg Squat is the Straddle Stance with the suspension straps held at tension at chest height.
   • From the starting position, raise the right leg to perform a squat on the left leg.
   • By increasing more tension on the straps, the suspension trainer assists with balance, assists with depth of the squat motion, or alleviates the load on the thigh muscles.
   • Complete this exercise 5 times on the left leg before switching to the right leg.

   A modified version of the Assisted Single-Leg Squat positions the elevated foot and leg to the rear.

6. Suspended Climbing Drills 1 and 2

   If you have access to suspension trainers but lack climbing bar apparatus, you may modify Climbing Drills 1 and 2 to be performed on the Suspension System.