I was watching a few people working out with the suspension trainer and noticed some of the exercises they were doing. I could see how some of the exercises they were doing could lead to injuries and pain.
So, I wanted to do a video on 4 Common Suspension Training exercises that can lead to injury and pain.
I am going to get Orsy to demonstrate all of them.
4 Common Suspension Training Exercises That Lead To Injuries
CLICK HERE to watch the YouTube video.
#1 – Suspension Training Squat Exercise
Oftentimes, you will see people grabbing the handles and leaning back and then they will squat. Most of their weight is on their toes and their knees are passing their toes.
Suspension Training Squat Exercise (wrong position)
They are feeling the quad muscles working but it puts a lot of stress and strain on the knees leading to pain and potentially a full blown injury.
What they should be doing is leaning back so the weight is back, weight is on their heels. They are squatting like they are sitting into a chair and then coming back into straight, coming back down and then coming back into straight. So, it is being more of a glute hamstring exercise then an actual quad muscle exercise.
Suspension Training Squat Exercise (correct position)
#2 – Suspension Training Rowing Exercise
A lot of times people will get into the angled position and they will bring the elbows back too far then bring the chest and the head forward. Now that elbows are passing the body, 45 degrees, it puts a lot of stress and strain on the rotator cuff, AC joint, and shoulder. Also, bringing that head forward adds more stress and strain on that shoulder.
Suspension Training Rowing Exercise (wrong position)
What you should be doing is rowing back and the elbows are just passing the shoulders and then come back. You are nice and strong through the head, shoulders and hips, and the elbows are just passing through your shoulders.
You are strong in that upper body and then you are hitting the right muscles. You are hitting shoulder blade muscles, rhomboids, and lat muscles. You are focusing on the muscles as opposed to putting unnecessary stress and strain on the shoulder joint and on the different joints within that shoulder.
Suspension Training Rowing Exercise (correct position)
#3 – Suspension Training Plank Exercise
There are two things that oftentimes happen here and it can be with the suspension trainer being too high up so the individual is at too steep of a slope and that steep of a slope is putting unnecessary stress and strain on the shoulder and on that AC joint. You want to make sure that the length allows you to go into a good plank position. So even with Orsy, I will probably move her down about an inch.
The other negative thing is people ends up arching through the back, putting unnecessary stress in the back.
Suspension Training Plank Exercise (wrong position)
You are supposed to be tight in that core, tight in the glutes, and be solid through that mid-back, core, and glute area.
Suspension Training Plank Exercise (correct position)
That is third exercise, the plank exercise, that can be done from the forearms or it can be done from the hands.
#4 – Suspension Training Push Up Exercise
It is very similar to the plank that people are not adjusting the straps to the right length so they might end up being too low or too high and that is affecting things.
Suspension Training Push Up (Too Low)
A lot of times, people make them too short that place them in an angle which is putting too much stress and strain on the shoulder and on the collar bone joint.
Suspension Training Push Up (Arching the Back)
The second is that unnecessary arching of the back dropping the hips. They will drop those hips which will bring too much arching in the low back.
You want to stay strong in that core, bring the hips up, and then coming back down.
Suspension Training Push Up (Correct Position)
You want to be in a good plank position. You want to make sure that the suspension trainer is at a good length to allow you to be paralleled to the floor.
There you go! When you are going through those 4 really common suspension training exercises, make sure you are making those modifications so that you are getting the benefit from the exercise and not setting yourself up for injury or pain.
Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain there is a good chance that I have a video, an interview, or an article to help you overcome your pain.
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Rick Kaselj, M.S