Sling trainer for functional training

Sling trainer - a functional whole-body workout

The suspension trainer , also known as TRX , has become extremely popular in the CrossFit scene in recent years. Starting with basic exercises like push-ups or reverse flys for the shoulders, there are now the most unusual exercise applications. The suspension trainer is now also used in fitness studios, rehabilitation centers, and home gyms. With the suspension trainer, you can perform full-body workouts or, in rare cases, more isolated exercises. With the suspension trainer, you can perform more than 300 different applications for the buttocks, stomach, back, arms, and shoulders. Your own body weight is used as training resistance. The difficulty of the exercises can be increased by simply repositioning the leg or arm position. The difficulty can also be increased with other aids such as balance pads or weight vests . The suspension trainer is a non-elastic belt system with two loops and handles. The suspension trainer is usually attached to the top of a power rack or similar fitness equipment. The two handles of the suspension trainer are used for gripping with the hands or threading the feet through, depending on the exercise. The focus of TRX training is a full-body workout – the movements train entire muscle chains. This means that a training session usually lasts no more than 20 minutes and can be very effective. Compensating for instability provides additional muscle stimulation during the workout. Furthermore, this process trains the small muscles close to the joints, not just the large muscle chains.

Sling Trainer - Advantages

1. Full body workout with the sling trainer

The biggest advantage of a sling trainer workout is that it engages many muscle groups simultaneously, allowing for an effective full-body workout. Most of the exercises require the entire body to be tensed during execution; otherwise, the exercise cannot be performed correctly. For example, when doing push-ups with a sling trainer , the core/abdomen and legs must be tensed in order to perform the push-up cleanly and correctly. Tensing the entire body and activating many muscle groups leads to increased energy consumption, which ultimately burns more calories. By constantly compensating for instability, body balance and equilibrium are trained. This demanding full-body workout results in faster muscle fatigue, making for a very effective and time-efficient workout.

1.1 Benefits of whole-body training

Our bodies rarely work with isolated muscles. Instead, muscles work together in groups or "chains." This allows us to perform various movements and stabilize the body. These muscle chains are interconnected. Their coordinated cooperation is crucial for efficient and functional movement. Instead of strengthening isolated muscles, training with a suspension trainer improves our muscle chains. Stronger muscle chains lead to increased coordination and performance.

2. Flexibility and intensity with the sling trainer

The TRX sling trainer offers an extremely wide range of exercises and flexible application options. This makes the sling trainer comfortable and easy to transport. Quickly and easily folded and stowed in a bag, the sling trainer can be taken anywhere. Whether for a workout outdoors in the park, on vacation, or in a CrossFit box, the intensity of the sling trainer exercises can be easily and quickly adjusted. The following intensity adjustment options are available:

Adjusting your body position: The difficulty of the exercises can be adjusted by adjusting your body position. For example, exercises performed while standing upright become more difficult by moving your feet away from your center of gravity. For example, the more upright your body position during a triceps exercise with a suspension trainer, the easier the exercise. Positioning your feet behind your center of gravity makes the exercise more challenging. Why is this? The further away your feet are from your center of gravity, the more body weight is placed in the loops of the suspension trainer. Therefore, the exerciser must move more weight to perform the exercise.

Adjusting the loop length: By adjusting the loop length, you can adjust the difficulty of the exercise. The shorter the loops, the shorter the range of motion of the exercise, making the exercise easier to perform. The longer the loops, the longer the range of motion of the exercise and thus the higher the intensity.

Equipment : Increase the intensity of your exercises with equipment. For example, push-ups can be taken to a whole new level of difficulty using a balance board. The instability of the balance board forces the exerciser to exert even more body tension and activate balancing muscle groups. Wearing a weighted vest can increase the body weight being moved.

How to choose the best suspension trainer?

When purchasing a sling trainer, several factors should be considered to make the optimal choice:

✦ Material quality: Look for tear-resistant, durable straps and ergonomically shaped, non-slip handles for maximum comfort and safety.

✦ Load capacity: A high load capacity (at least 150 kg) ensures stability and a long service life of the device.

✦ Mounting options: Check whether the sling trainer comes with a door anchor, a wall mount , or an outdoor mount.

✦ Length of the straps: Adjustable straps allow for a greater variety of exercises and more flexibility in training.

Where do you attach a suspension trainer?

Properly securing a suspension trainer is essential for safe and effective training. There are several ways to securely mount the device:

I. On a door: One of the simplest and most popular methods is door mounting. Many suspension trainers come with a special door anchor that simply sits over the door and closes. It's important to close the door inward so it doesn't open during training. This method is ideal for training at home or while traveling.

II. On a wall mount: Those looking for a permanent and particularly stable solution can install a special wall or ceiling mount . This mounting method is particularly suitable for people who regularly train with the suspension trainer and require maximum stability.

III. Attaching to a tree or pole outdoors: For outdoor training, the suspension trainer can be attached to a sturdy tree or pole. Make sure the surface is secure and there is enough space for the exercises.

IV. On a pull-up bar: Many home workout areas are equipped with pull-up bars , which are ideal for attaching a suspension trainer. The bar should be securely anchored to ensure safe training.

Regardless of the fastening method chosen, it is always important to ensure that the anchoring is stable and can easily support the weight. Regularly checking the fastening provides additional safety.

Sling trainer exercises

As already mentioned, there are more than 300 exercise applications with the sling trainer. There are absolutely no limits – let your creativity run wild and start with your own individual sling trainer exercises . Get inspired by the standard sling trainer exercises. Below, we'll discuss four basic exercises with the sling trainer and offer a few tips for performing them:

1. Sling trainer push-ups

Target muscles: chest, shoulders, triceps

Exercise execution:

1. Securely attach the suspension trainer above your head. Ideally, use a pull-up bar on a power rack, a sturdy crossbar, or even an anchor. This applies to all exercises using a suspension trainer!

2. Grab the handles of the sling trainer and bring them forward over your shoulders so that the handles are in front of your body.

3. Now extend your arms forward and position your feet and body in a push-up position. If this position is too difficult, you can also place your knees on the floor. Your feet should point away from the anchor point. Your arms should be fully extended.

4. Maintain body tension and keep your hips aligned. Now slowly lower yourself by bending your elbows. Go down until your chest is approximately level with your hands. Hold this position briefly and stabilize your body.

5. Then push yourself up explosively until your arms are fully extended.

Note: Make sure your wrists remain in a neutral position and keep your body aligned throughout the exercise. The wider you set the handles on the suspension trainer, the more you will work your chest. The closer the handles are positioned, the more you will work your triceps.

2. Sling trainer squat

Target muscles: legs and buttocks

Exercise execution:

1. Stand facing the suspension trainer. Grab the handles and step backward until the loops are slightly taut.

2. Stand with your feet shoulder-width apart, your upper body leaning slightly backward. Extend your arms and pull the sling trainer under tension. If you can't pull the sling trainer under tension, lean further back.

3. Bend your legs and bring your hips back. Bend until your thighs and lower legs are at a 90-degree angle. Hold this position briefly.

4. Now push yourself up through your feet to return to the starting position. Focus on generating the power to stand up from your thighs.

Note: Make sure to push your knees outward throughout the exercise. Also, don't position your knees over your toes. Place your body weight on the heels of both legs. Keep your back straight!

3. Sling trainer rowing

Target muscles: back and biceps

Exercise execution:

1. Stand facing the suspension trainer. Grab the handles and step back a few steps.

2. Place your feet shoulder-width apart and lean back. Extend your arms. Your legs and torso should now form a straight line. Tense your entire body.

3. Now pull the handles toward you. Keep your elbows tucked in so the exercise is close to your body. Pull your body forward until your hands are level with your body. In the final position, your shoulder blades should be as close together as possible. Hold this position briefly.

4. Lower yourself in a controlled manner to return to the starting position.

Note: Keep your back straight and engage your core throughout the exercise. Perform the exercise slowly and with control. The further forward you position your feet, the more challenging the exercise becomes. A narrow grip primarily trains the lower back muscles. A wider grip focuses more on the latissimus dorsi and the rear delts.

4. Sling trainer lunges

Target muscles: legs and buttocks

Exercise execution:

1. Stand with your back to the suspension trainer. Place one foot through a handle so it's firmly in place. Now step forward with the other foot. Keep your upper body straight.

2. Now bend your front leg until your thigh is at a 90-degree angle to your lower leg. Hold this position briefly.

3. Using your thigh muscles, push yourself up over your heel until your front leg is almost fully extended again. Repeat this exercise approximately 8 to 12 times.

4. Then switch sides and train your other leg.

Note: Make sure your body weight is on your heel. Your knee should not be over the tip of your toe.

Be inspired by many other TRX suspension trainer exercises .

Tips for buying a suspension trainer

✦ Strap length and adjustability: Make sure that the straps are flexibly adjustable in length to allow for a greater variety of exercises.

✦ Handles and foot straps: Ergonomically designed, non-slip handles provide better grip, while padded foot straps make leg training more comfortable.

✦ Weight and portability: A lightweight, compact sling trainer with a carrying bag is ideal for on the go or outdoor training.

At motion sports you will find the right sling trainer for you – shop now and start your full-body workout!