Suspension Straps will take your body weight exercises to the next level
What Are Suspension Straps?
Suspension straps or blast straps are a relatively new way to preform body weight exercise.
They are basically nylon belts with handles that are used to do suspended body weight exercises, balance exercises, and resistance exercises.
To preform the exercise properly you must stabilize yourself engaging more muscles. For example doing suspend bicep curls requires your core to be engaged to stabilize yourself to preform the exercise. Even in muscle training you will be preforming balance exercises. Which in turn works the small stabilizing muscles that get over looked in most other forms of exercise.
I really enjoy using the Jungle Gym XT Suspension Strapsfrom Lifeline and MonkeyBar Gym. They have features that others on the market do not have. They can be connected either by one or two attachment points. The foot stirrups are made of rigged polyurethane to make it easier to get your foot in and out of. You get a belt to put over a tree limb or monkey bars to take them outside. Plus they are half the price as their competitors.
The Benefits to Suspension Straps
✓ They Save Space These straps require very little space and you can train just about anywhere.
✓ Convenience They are small enough to take on business trips, vacations, or the gym
✓ Balance and Stability Besides the main muscles you will be working out you will working small muscles that add to stability and strengthen smaller overlooked muscles.
✓ No Weights Necessary You are just using your body weight.
✓ Versatile There are 100’s of different exercise that can be preformed with these straps.
✓ Price The Jungle Gym XT Suspension Straps are around $100 and well worth it!
A Full Body Suspension Straps Workout
Below is a sample workout that I came up with. It takes around 20 minutes to complete 4 circuits. Completing one set of each exercise then moving on to the next. Try not to take breaks until you complete a full circuit.
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Exercise 1: Suspended Pushups
Start by either using a neutral or overhand grip and arms fully extended. The more your body’s angle is parallel to the floor the more resistance and difficultly your pushups will have and be. Play around and find an angle that works for your ability.
Level: Beginner – Advanced
Exercise 2: Tricep Extensions
With an overhand grip and leaning forward extend your arms overhead. Lock in your elbows and bend your arms until your forearms are parallel and your arm is at a 90˚ angle. Extend back up until your hands are back overhead.
Rest: Crack that whip you aren’t getting any!
Level: Beginner – Advanced
Exercise 3: Face Pulls
Use an overhand grip with your arms straight out in front of you. Lean back and pull the back of your hands towards your face. Keep you hands high as you pull back until your arms are at a 90˚ angle. Brace your core by pulling your belly button towards your spine.
Rest: THERE IS NO REST
Level: Beginner +
Exercise 4: Reverse Flys
Using an overhand grip put your arms straight out in front of you as you lean back. Slightly bending your elbows pull your hands out until they are straight from your sides and your palms are facing forward. Keep you chest up and your shoulders back as you complete the reps.
Rest: We Don’t Need No Stinkin’ Rest!
Level: Intermediate +
Exercise5: Aligator Walks
Adjust the straps down until they are around knee height. Get down on all fours and place your feet the stirrups. Come up to a prone pushup position, keeping your arms and back straight. Next spread your fingers out and point them inwards towards each other. Keeping your core braced walk out as far as your can and walk back. That is one rep.
Exercise 6: Suspended Lunges
Keeping one foot in the strap, standup, and keep your balance. Use the other strap for balance if needs be. Next extend the leg of the foot in the stirrup out as far as possible while bending the front knee of your balancing front leg. Make sure not to track you knees out over your toes (as I did in the last picture!)