Looking for a way to say strong and fit, both at home and on the road? Suspension straps may be just what you are looking for!
Suspension straps are an inexpensive and convenient way to build strength wherever you are. They can easily fit into a small bag, and can attach to a mount, a tree, or monkey bars in a playground near you! Suspension straps work against your own bodyweight, so there is no need to use any extra weights. The more you leverage your body against gravity, the more difficult the moves become. And unlike using a machine at the gym, suspension straps force you to engage your core muscles- the important muscles in the middle of your body that help create the stability to drive your ball farther! There is a saying in personal training that is quoted often- "You can’t fire a cannon out of a canoe"! Developing a strong core is critical to having a healthy movement practice, including swinging a golf club!
Our favorite brand of suspension straps are made by TRX. They are the pioneers in making this technology accessible to anybody. Their products are sturdy and reliable. But they are not the only ones available, and today there are several affordable variations that are adult available for purchase online. Here is an example of a simple workout program that can be used with suspension straps! The cool part about a program like this is that it can be used anywhere. I have a favorite spot in my neighborhood where I can attach these to a tree where I can get a great workout in with a fantastic view of the Salt Lake Valley! No gym membership required!
Suspension Strap Planks
Begin by working your feet into the TRX handles that are hanging about 12 inches from the floor.
Walk out with your hands so that your body is fully lengthened and in a starting push-up position. Keep your hands grounded.
Engage your abs and lower back to keep your body straight and strong, hold this position.
Walk back with your hands and remove your feet from the TRX straps. Rest up!
Suspension Strap Rows
Secure a pair of suspension straps. Stand facing the straps, brace your lower back, and tighten your core.
Lean back, letting the straps hold your weight. Your arms should be straight.
Pull yourself up with your back, maintaining a tight core.
Squeeze the back muscles and slowly lower yourself. Repeat.
Suspension Strap Squats
Secure a pair of suspension straps. Facing the straps, hold one handle in each hand.
Bring your arms to your side and make sure the straps are tight.
Bend at the knees and slowly push your hips back while keeping your chest and head up. Your core and lower back will remain tight.
Once your upper thighs are parallel with the floor, slowly return to the starting position, keeping the knees slightly bent. Repeat.
Suspension Strap Chest Press
Secure a TRX band on a door frame or other stable surface. Make sure that the band is overhead.
Holding the handles of the TRX band, walk forward until the slack tightens. Brace your core and stand with feet shoulder-width apart. Now lean forward on the bands until the bands are supporting your weight.
Maintaining a flat back and tight core throughout, lower yourself down between the bands until your elbows are at a 90-degree angle. Push yourself back up to the starting position. Repeat.
Suspension Strap Reverse Lunges
Take hold of the TRX handles in each hand, ensuring that they hang at about the same level as your waist.
With your feet slightly wider than shoulder width apart, take a medium stride back with your left leg and place it on the ground.
Lower your body towards the ground by bending your right leg at the knee. Your lowest point should be when your left knee just grazes the ground.
Drive your body back upwards using your right leg and simultaneously bring your left foot back to the starting position.
Repeat this same movement with your right leg.
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Casey Ruff
Co-Owner, Boundless Body