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.
4 Common Suspension Training Exercises That Lead To Injuries
CLICK HERE to watch the YouTube video.
#1 – Suspension Training Squat Exercise
Often you will see people grabbing the handles and leaning back and then squatting. 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 with their weight on their heels, and squatting like they are sitting into a chair. This becomes more of a glute/hamstring exercise than an actual quad muscle exercise.
Suspension Training Squat Exercise (correct position)
#2 – Suspension Training Rowing Exercise
Often people will get into the angled position and then they will bring the elbows back too far, bringing the chest and the head forward. Now the 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 with the elbows just passing the shoulders and then coming back. You are 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 the 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 often happen here; 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.
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)
The plank exercise can be done from the forearms or it can be done from the hands.
#4 – Suspension Training Push Up Exercise
Similarly to the plank, people are not adjusting the straps to the right length so they might end up being too low or too high.
Suspension Training Push Up (Too Low)
Often people make them too short which places them in an angle, 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.
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Rick Kaselj, M.S