Suspension training has a number of benefits for the athlete. First, it requires balance. Not only is part of the body suspended in the air, which presents unique balance challenges, but the units tend to move while the exercise is being performed. Second, due to the extra movement that is required, it is going to require the recruitment of additional stabilizing muscles. Finally, it can be fun as it is a new skill that must be mastered.
Like all other exercises that require skill, there are a series of progressions to mastering suspension training. This post is going to focus on the push-up exercise.
Standing push-ups:
Begin the exercise standing up. Hold the handles in front of your body and extend your arms. Lean forward slightly so that your weight is resting on your extended arms. Keeping your feet on the ground, slowly lower yourself until the handles are next to your chest. From this position, reverse directions until your arms are fully extended. To see this exercise, click here:Standing Push-Ups
Leaning push-ups:
Begin this exercise standing up. Hold the handles in front of your body and extend your arms. Keeping your arms extended, take several steps back with your feet so that your hands are closer to the ground. Keeping your feet on the ground, slowly lower yourself until the handles are next to your chest. From this position, reverse directions until your arms are fully extended. To see this exercise, click here:Leaning Push-Ups
Push-ups:
Begin this exercise standing up. Hold the handles in front of your body and extend your arms. Keeping your arms extended, take several steps back with your feet so that your hands are closer to the ground and your arms are supporting most of your bodyweight. Keeping your feet on the ground, slowly lower yourself until the handles are next to your chest. From this position, reverse directions until your arms are fully extended. To see this exercise, click here:Push-ups
Once mastered, the push-up exercise can be made more difficult by reducing your base of support. This can be done by lifting one or more feet off the ground. To see this, click here:One Leg Push-Ups
It is important to progress gradually on these exercises as they require a certain amount of skill. Attempting to move through the progressions too quickly can result in injury and an ineffective workout.
