- Grasp suspension handle(s) with one hand. Step back until
handle is chest height when held to side of chest. Facing suspension
apparatus with feet shoulder width apart, point other arm and
its shoulder forward, parallel with angle of strap.
- Rotate body and extended arm, reaching outward while lowering
body downward by extending arm holding onto handle. Extend arms
and shoulders in-line with suspension strap so body is angled
back to one side. Return by raising body back upward in opposite
motion, reaching outward and toward suspension strap while pulling
handle back to side of chest until body is upright and arm parallel
with angle of strap. Repeat and continue with opposite side.
- Some suspension trainer brands allow independent use of only
one handle, whereas, more popular brands require either anchoring
unused handle within stirrup of gripped handle or grasping both
handles with one hand.
hip rotation is seen in lower swinging hip, whereas, internal hip
rotation is observed in upper anchored hip. Muscles rotating
hips may arguably be involved in movement, although relative
intensity appears to be negligible, particularly since forefeet
are not planted firmly on surface in lower position where hips
are more rotated, preventing significant torque to be achieved,
which suggests hip rotation is largely passive.
- In contrast, a wide base of support with heels apart allows
allows for adequate torque for spinal
rotation. However, if hips rotate more than spine, as typically
performed and as shown, range of motion through waist quite is
- An alternative form is to place feet in-line, perpendicular
to suspension straps with lower foot forward. This turns pelvis
90º, stabilizing hip movement so waist can articulate through
greater range of motion. Check back for future updates for its
possible inclusion into ExRx.net Exercise Directory.
- Some manuals demonstrate Power Pull with high elbow position
on pulling arm. An elbow positioned at height of shoulder would
remove lat involvement requiring smaller muscles of upper back
(ie: rear delt) to be emphasized.
- Resistance is least when body is positioned upright at top
of exercise. Movement can be made easier with staggered foot
position by placing foot opposite of gripping hand slightly back.
- This movement can be made more challenging by placing feet
more forward, thereby, angling body back at initiation of movement.
In which case, stance can be on heels with forefeet pointing
upward. See Gravity
Vectors for greater understanding of how body angle influences