Use Suspension Trainers in Any of These Unusual Places for a Great Workout – Guest post by Daniel from Toronto
No matter where I am, I like to know that I can strength train. Since I can’t always find a gym when I am travelling, I rely on suspension trainers and strength bodyweight exercises. No matter where you are, you can do the same too.
Suspension trainers are a pair of straps that you can hang and do different bodyweight exercises (with great results too). They are easy to carry when travelling and you can set them up in a variety of places, including inside your own home. The trick is learning how and where you can hang suspension trainers from.
Learning How to Secure Suspension Trainers Properly
Attach one end of the straps on a sturdy anchor such as a tree or stairwell. The anchor should be high enough so that the straps can dangle at least six inches off the ground.
In this video, TRX brand’s trainers ($150 on Amazon) are used, but it gives you can idea on how to use suspension trainers in general.
Here are more general set up tips to ensure that you get the most out of your suspension trainers:
- Safety first: after setting up your suspension trainers, test them with a few tugs and running through a few exercises to see if they can handle your weight. If you do not feel confident with the anchor point, trust your gut; you are probably right.
- Plenty of space: some bodyweight exercises will require plenty of maneuvering space than others. Exercises that can be done in a cramped space are atomic push-ups and suspension trainer-assisted pistol squats.
- Regularly check your straps: regularly check your straps to ensure that the stitching is not undone or the straps are not frayed form frequent use.
- Adapt to your set up: in case of a less than ideal set up, you can adjust your exercises. You can do mountain climbers or bicep curls. Modify your exercises depending on the amount of space you have and how much power you plan using.
It is essential to know that suspension trainers can possibly damage delicate anchor points like the door in your house.
Doors are the simplest places to use your trainers. Throw one end of the strap over the door frame or use an attachment called a door anchor which holds the trainers in place. In case you lack a door anchor, watch this video by Daniel Jeal which illustrates a workaround.
Before you begin working out with full power, ensure that the door actually opens away from you for obvious reasons. This way, if the straps are not completely secure, you will not fall, break something, or hurt someone when the door accidentally swings open.
Lock the door and test the straps by pulling them. Then you can start working out.
Moreover, ensure that your door and hinges can handle some force. Lastly, note that the suspension trainers will possibly chip your door or cause some other type of damage. So you should be ready for this.
Pull-up bars in parks or playgrounds are a good place to use your suspension trainers. You can also an indoor pull-up bar as long as it is safely secured. Tree branches that are robust are a good option as well.
Stairwells with plenty of space beneath to move around are
ideal for attaching suspension trainers. Attach your suspension trainers to a railing at the top and allow the straps to fall down. Wrap the suspension trainers a few times to ensure that it will hold.
Source: Abs So Fruitly
Lamps posts, tall trees, and other tall poles
If the other options are not available, you can use a lamp post or any tall pole that you can find. However, there are few bodyweight exercises that you can perform. This is because the suspension trainers cannot stay high enough. Even after wrapping them twice around the pole they slip downwards.
You can perform exercises such as rows, clock pulls, bicep curls, and any exercise that you can do at an angle of about 45 degrees.
Additionally, you can use your suspension trainers on anything else that is high enough and strong enough to sustain your weight. For instance, I have used my suspension trainers on a lattice gate along River Seine, Paris. I also used an iron ring attached to wall and I got a great arm workout using a ladder.
The secret is creativity. Look for strong mounting points anywhere and get a good workout. As long as you use good judgment so that you are not trespassing or inconveniencing others, then you can create your gym anywhere. I always approach setting up my suspension trainers like I game; I ask myself, how can use this object for fitness?
What makes the use of suspension trainers is figuring out how and where to set them up. Remember that the world is your oyster-gym. Take those suspension trainers out.
Who Am I?
My name is Daniel and I’m a certified personal trainer in the downtown Toronto area. I’ve been using the TRX almost every day for over 5 years now. At the Fitness Crab I teach people how to achieve perfect form with bodyweight exercise as well as machines like rowers and free weights.