Suspension Training

In order to prevent injury it is important that the body’s natural corset system is exercised to maintain a strong “core”. The core consists of many of the abdominal and spinal muscles that act on the midriff to ensure a strong base for the limbs to move fluidly and efficiently, reducing the risk of injury. The two muscles in particular that contribute to core strength include the transverse abdominus and the multifidus muscle of the spine.

Many people will only start training their core stability after they have suffered an injury after they have seen a Physiotherapist who has recommended exercises for preventing reoccurrence of the injury. However, if supplemented into training regimes and everyday life, core stability training can ease all manner of aches and pains such as back, hip and knee pain or neck and shoulder joint pain that may result from repetitive activities throughout the day. As part of sports training, core stability is exceptionally important as movements at high speed, twists or collisions are likely to cause less damage if the body’s core is strong, more stable and robust to withstand the demands of sport. Any sporting activity can be enhanced by a stronger core; from team sports such as rugby, football and hockey to martial arts and even running, can all benefit if the movements of the body are highly trained and based on strong foundations. If you are looking to improve sporting performance or reduce your injury risk, using suspension methods of training is an ideal mode of exercising.

Suspension training is a popular and effective way of training core stability. Involving functional training methods, suspension training exercises challenge the balance by creating an unstable and unpredictable base, suspended movements can then be performed. This training method of engaging the core whilst moving the limbs works entire anatomical chains that run up and down the body and the movement patterns that are needed to complete both sporting and everyday tasks efficiently. The stronger and more coordinated these movement patterns are means there is less risk of injury when high demands are made on the body.

Suspension apparatus such as the Suspension trainer are hugely versatile pieces of kit that are highly effective to exercise the core by using the body weight as resistance. They can be integrated in to late stage rehabilitation following injuries or used to prevent injuries, by performing a wide range of movements that are highly functional. The challenge of exercising in this manner is greatly helps prepare the body for the rigours of sport, and can also prove massively beneficial to traveling athletes as the equipment can be taken anywhere and set up in doorways, goalposts, trees or other sturdy structures.

Olympic rings can also offer a variation to suspension training, usually specific to gymnasts but can be useful to other sports players and fitness enthusiasts to perform core specific exercises, allowing for greater core strength and posture during movement. The supporting nature of suspension trainers allows for a greater level of control when performing difficult exercises such as pull ups and proper form can be learned which reduces injury and maintains functionality.

The TRX Force kit offered by Physioroom contains the most resistant, ultra-light Suspension Trainer, ideal for tactical athletes of any ability level who want to develop the strength, endurance, power, and mobility they need to be ready for any situation. It has 3 different types of anchors (Door Anchor, Suspension Anchor and Xtender Strap for maximum versatility) and TRX Running Bag with Door Placard. The kit comes with 12-week progressive Conditioning Program DVD Guide. Its Maximum loading is 973kg and includes access to training app.