Do you have a question related to your suspension trainer? Want to know how to attach it to a door? Need to know how to mount it to your ceiling? Are you wondering if suspension trainers are beginner-friendly? Or have you just read my best suspension trainer reviews – and want to know a little more about how these straps work?
Either way, I’ve got it all covered in my suspension trainer FAQ – frequently asked questions.
Let’s get going!
Contents
- 1 How to Attach The Suspension Trainer to a Door
- 2 How to Attach The Suspension Trainer to The Ceiling
- 3 How Does a Suspension Trainer Work?
- 4 Can I Get Injured While Using a Suspension Trainer?
- 5 Is Suspension Training Good To Build Muscles?
- 6 Can Suspension Trainers be Used For Cardio?
- 7 Is Suspension Training Suited For Beginners?
- 8 How Effective is Suspension Training?
- 9 Final Words: Hopefully This Answers all Your Suspension Trainer Questions
- 10 Other Helpful Resources
How to Attach The Suspension Trainer to a Door
The suspension trainer’s portability and versatility allow it to be anchored to either a temporary or permanent fixture.
To clip it to a door, use the door anchor included in the product package and attach it to the main carabiner of your suspension trainer. You can also make your own door anchor if you don’t have one.
If you’re clipping it on a door that opens away from you, place it over the center of the door before you shut it close.
If it opens towards you, put the anchor near the hinges so that you’re pulling the door shut as you exercise.
Make sure the door is sturdy enough to handle your weight. Also, lock the door as an added safety measure. You don’t want to get injured when someone suddenly opens the door while you’re in the middle of working out.
How to Attach The Suspension Trainer to The Ceiling
Ceiling mounts are often preferred by those who want a permanent anchor point in their location.
These mounts need to be screwed into a beam or stud in the ceiling for better stability.
To start, place the mounts over the area where you want to permanently put them. Use a stud finder to find a sturdy support beam.
Once you find one, using a pen or any marker, mark the areas where you are going ta anchor the straps.
After you’re done marking, drill a hole large enough to hold the screws.
Now, put the mounts by screwing them in place together with the washers usually included in the mounting package.
Alternatively, you can drill the mounts into the door casing instead of the ceiling. Door casings are made of solid wood that’s sturdy enough to handle steady pressure.
How Does a Suspension Trainer Work?
Suspension trainers have semi-stretchable straps attached to anchor points that help suspend a part of your body in the air.
With this, you’re given more freedom to move into positions generally impossible when you’re on the ground.
Every move you make in suspension training engages your core muscles since you have to continually maintain proper posture and balance during your workout.
Suspension trainers make ordinary workout routines harder by incorporating balancing acts. For example, when you do side planks on the ground, your focus is on your obliques alone.
However, doing the same exercise but with your feet hanging on a suspended trainer divides your focus into strengthening and balancing your body.
Can I Get Injured While Using a Suspension Trainer?
Definitely!
Especially if you don’t observe the safety precautions.
Typical injuries that happen during suspension training are caused by incorrect form and improper training progression.
Starting to move while you’re still in the wrong position and sagging your body when you’re tired are some of the mistakes that can lead to back and limb injuries. You may also scrape your skin when it rubs with the straps.
A wrong equipment setup can also cause accidents. Suspension trainers should hang at equal distances from the ground. Using the straps even when they’re unevenly leveled reduces the effect of exercises and apply unnecessary stress to certain parts of your body.
Although equipment malfunctions rarely occur, you should not dismiss the probability of them happening.
If your suspension trainers are anchored to the door, make sure you lock the door and tell everyone in the house not to open it without knocking. You don’t want to fall face first when someone suddenly opens the door by accident.
Always check equipment integrity before you use them.
Is Suspension Training Good To Build Muscles?
Yes!
In fact, several studies say that suspension training programs produce the same results as weight lifting routines. Exercising using suspension trainers promotes flexibility, balance, endurance, and strength, just like any other fitness program (Janot et al., 2013).
It also stimulates similar hormonal responses that lead to improved muscle growth (Dudgeon et al., 2011) and possibly better results when compared to ground-based exercises (McGill et al., 2014).
Inverted row, single-leg squat, atomic pike, power pull, Y fly, burpee, side plank with rotation – these are some of the exercises that will surely add more muscle mass and endurance to your body.
However, if you’re targeting to achieve a body that will rival the Hulk, simple suspension training may lack the needed intensity to get you your desired size. You need to look for heavier and more complex exercises if you plan to join bodybuilding contests.
If you’re not sure if suspension training is “your cup of tea,” check out my popular comparison; suspension training vs free weights to help you understand the differences.
Can Suspension Trainers be Used For Cardio?
Definitely!
Suspension trainers are not only for building up muscle mass but also for working out your cardiovascular system.
Like any other form of exercise, the resistance provided by your suspended bodyweight stimulates muscle activity and blood circulation.
But what separates suspension training from other forms of exercise is how freely and quickly you can shift from one workout to the next without having to take too much time for setup.
This seamless change in movement and position prevents your blood circulation from slowing down, forcing your heart and lungs to keep up with your speed.
Shuffle to plank, dumbbell wood chop, side plank, plank to pike and vice versa, and overhead squat. In essence, these are some of the cardio exercises you can perform with your suspension trainers.
Is Suspension Training Suited For Beginners?
Absolutely!
Although known for being intensive, suspension training offers basic moves that beginners can handle.
Squats, rows, curls, crunches, lunges, and chest presses are commonly given to beginners. Each of these exercises can be performed for 45 seconds, coupled with 30-second breaks in between.
“BECAUSE YOU CAN EASILY ADAPT EACH EXERCISE TO THE INDIVIDUAL BY CHANGING YOUR RELATIONSHIP TO THE ANCHOR POINT, THE TRX CAN BE USED BY BEGINNING EXERCISERS ALL THE WAY UP TO THE MOST ADVANCED EXERCISER, LIKE A NAVY SEAL!”
Reference: paleohacks.com – Why You Should Start TRX Suspension Training (Plus a Basic TRX Workout!)
Make sure you do warm-up exercises and stretching first before diving into intensive training. Preparing your body can save you from injuries and accidents.
How Effective is Suspension Training?
Suspension training applies the same principles used in bodyweight training.
Using your natural weight as resistance, you put your muscles under stress by performing various moves.
Training usually involves traditional exercises like push-ups, crunches, and planks but with an added twist and increased difficulty.
The Journal of Strength and Conditioning Research released a study on the effectiveness of suspension training compared to exercises performed on a flat surface.
Results showed that suspension training tops other exercises when it comes to engaging the core muscles. This is due to the balancing and muscle coordinating challenge suspension trainers provide.
However, there’s not much difference between this and ground-based workouts when it comes to improving other muscle groups.
Putting all research aside, let’s consider one fact: the military and UFC fighters include this in their training because of its effectiveness in increasing muscle strength and flexibility.
This alone can be regarded as proof of suspension training’s benefit to the body.
Final Words: Hopefully This Answers all Your Suspension Trainer Questions
I hope you found the answer you were looking for. If not, check out my at-home strength-building archive – LOADED with suspension training science and other helpful stuff!
See you there.
Other Helpful Resources
- Suspension Training vs Kettlebell: Which is the Better?
- Which TRX to Buy: TRX Go vs Home vs Pro
- TRX Suspension Training Workouts & Exercises: The Ultimate Guide
- 13 Suspension Training Pros And Cons You Should Know About!
- What is the Best DIY Suspension Trainer System? Reviews of the Scooby-style SRX Suspension Trainer