Dumbbells, barbells and kettlebells are passé. Try suspension training exercises, a holistic approach to resistance training using one’s bodyweight. Climbing, swinging and gripping — natural activities that were part of our evolutionary past — suit human musculature and kinetic chain, say experts.
Suspension training workouts (TRX workouts) are gaining popularity among fitness aficionados due to their potential as efficient full-body exercises. Also, the equipment required is minimal and easy to install, be it in a gym, at home or in a park.
Some common props or equipment used in suspension training are gymnastic rings, suspension straps, pull-up bars, parallel bars and even ropes.
Common suspension training exercises
Here are some common suspension training exercises for a full-body workout:
- Jump squats
Being an explosive exercise, jump squats condition the muscles of the lower body as well as the core. The muscles that get worked are the gluteal muscles, quadriceps, hamstrings, calf muscles and core muscles.
To perform this exercise efficiently, one should grip the suspension straps or gymnastic rings with the hands and then do the jump squats movement, simultaneously pulling the body up during the upward motion.
- Inverted row
This exercise involves a pulling movement. The inverted row mainly targets the upper-body muscles — biceps, latissimus dorsi muscles and shoulders along with the core.
While doing the exercise, keep the body parallel to the suspension straps, hold it with both hands and then pull the body — completing a pushup motion but with a pulling action in the opposite direction.
- Pushups
One of the most popular exercises among gym-goers, pushups too can be done using suspension straps or gymnastic rings. The pushup movement can be mimicked by holding the straps and keeping the body parallel to the suspension straps.
- Shoulder rotation
This exercise specifically conditions the core muscles and area — abdominal muscles, obliques, glutes and the lower back muscles.
- Tuck-knee single leg sit
A popular suspension training exercise, the tuck knee single leg sit provides conditioning to both internal and external muscles.
It is performed by holding the suspension straps or gymnastic rings parallel to the thigh region. While one leg should be tucked in, the other is extended and held in front. The position is maintained for a few seconds.
The exercise is then repeated after switching the leg position.
Number of reps and sets
“For each exercise, a total of three sets with 12 repetitions should be performed,” says Vignesh Nayak, athlete and calisthenics coach at Cali-OG, a ‘fitness space’ in Bengaluru. “If someone is looking to increase their strength, it should be six to eight slow repetitions for three to four sets. For achieving hypertrophy [muscle building], there should be eight to 12 repetitions with three sets. Thus, reps and sets depend entirely on the fitness goal of an individual.”
