So first off, the last couple of days, I've mentioned a suspension
training product from my friend and colleague Dan Long
called Suspension Revolution 2.0.

And, as I mentioned, if you're interested in suspension
training, this is a program you NEED to check out. It's
awesome stuff and Dan is truly in a league of his own with it.

---

Now, of course I can't just let this go without
contributing my own bit of insanity to the mix... ;)

Suspension training is generally associated with bodyweight
training, using equipment such as a TRX or Jungle Gym.

Essentially, you're suspending part of your body (either
hands or feet) while the other part stays in contact with the
ground. This allows you to move in patterns and perform
movements that simply aren't possible with "normal" training.

As well, you get major stabilization training benefits from
suspension training due to the unstable forces involved
in these movements.

What I've done is take the concept of suspension training
and pair it with free weight training...and in doing so,
made some improvements to a few major exercises.

First, the setup...you'll obviously need some form of
suspension training apparatus for this.

Personally, I use Blast Straps from EliteFTS. They're built
ROCK SOLID and are designed to hold extremely heavy
loads (each strap is rates to 600+ lbs). In terms of
accessories, they only come with handles (solid steel handles,
mind you), no foot straps, so they're a bit more limited out
of the box than a TRX or Jungle Gym.

Other suspension training options include the well-known
(but more expensive) TRX and the Jungle Gym by
Lifeline (which is lower priced option - as cheap as $50
on Amazon. There are even cheaper options on there as
well).

Both of these come with handles and foot straps but
aren't designed to hold as much weight as the Blast Straps,
which is why I prefer those.

For the purposes of the three exercises I'm going to show
you here, you'll need also need a dip belt...the kind that
you normally would use to hang weight off your waist for a
dip or chin-up.

Secure the suspension trainer to a solid object...and I do
mean SOLID...I'm using a pole in my basement that holds
up my house . Now attach the dip belt to the end of the
suspension trainer using a carabiner (clip).

Now all you need is a barbell or a set of dumbbells...either
option will work.


Exercise #1 - Rows

First, secure the suspension trainer attachment up high
(about face height) then step inside the dip belt.



Move the belt up to your upper abdomen then reach
down and grip the barbell, just as you would for a
regular barbell row. Set your feet back so your body
is at a 45 degree angle.

In concept, this is similar to a chest-supported row
by removing the temptation to hitch the upper body up
to get the bar moving...but since the support is
coming from the suspension trainer, it puts a very
different stress on the body. It's going to force your
CORE to engage very strongly in order to not get
compressed by the belt.



Row up as you normally would.



You can very easily adjust the angle of your body
by moving your feet a little further back.

And yeah, as you can see, THIS is why you want
something solid to anchor your suspension trainer
around.


Exercise #2 - Hack Squats

The standard barbell hack squat is an old-school
leg exercise that, personally, I just never really liked.
I could never find a good groove that properly
targeted my quads the way it was supposed to.

THIS version with the suspension trainer really
solves the problem, though.

For this setup, the suspension trainer should be
anchored low...about thigh height. Step inside the
dip belt with the belt on your lower back this time.



Roll the bar underneath your body and sit down,
gripping the bar with an overhand grip.



Now stand up.



The suspension trainer allows you to sit back into
the exercise, which I find takes the stress off the
lower back and puts it firmly on the QUADS, exactly
where you want it...and even more specifically on
the LOWER aspect of the quads (you can't truly
isolate that area...just shift some tension there, like
this exercise does).

Come up to a full standing position, then come back
down.



To REALLY push the envelope on this exercise, you
can also increase the range of motion by adding a
Step platform to the mix.

This allows you to perform a VERY deep squat (ATG),
with maximum tension on the lower quads...even if
your current mobility won't allow you to do this with
a bar on your back (ESPECIALLY if your current
mobility won't allow you to do this with a bar on your
back).



Is it a perfect squat position with the lower back
arched? Nope. But here's the thing...because the
dip belt is putting pressure on and basically
supporting the lower back all the way up and down,
I found it actually didn't negatively impact my lower
back at all.

That being said, I would still recommend TRYING
to keep an arch in the lower back as a precautionary
measure...just don't freak out if you're not able to
maintain a perfect arch because of the suspension
and belt setup.

I would also recommend some grip assistance for
this exercise as you start getting into heavier
weights, especially if you find that your grip starts
to limit the amount of weight and/or the number of
reps you can get with the exercise.


Exercise #3 - Standing Calf Raises

Using the same high-anchor, forward-facing setup
as you used for the barbell row, and the heavier bar
like you used for the hack squat, it's now time for
some calf raises.

The concept is simple...pick up the bar then lean
forward. As you can see in the first pic, I've got a
good stretch on the calves at the bottom.



Then just do a calf raise, pushing yourself forward
and up.



This exercise is VERY functional in terms of athletics
and the action of the calves.

If you think about it, there are very few sports (I can't
think of any) that have you standing on a raise surface
with your heels below that surface (i.e. a calf raise).

However, just about EVERY sport that involves
forward movement DOES require the calves to
contract in a stretched position while you're leaning
forward.

This suspended "leaning-forward" position better
mimics the position your calves will actually be
required to perform in in terms of movement. You're
using the calves to push the weight forward.

As well, you're going to get some some serious core
work because of where the dip belt is located (upper
abdomen) as you're supporting the heavily-loaded
barbell during the exercise.


The Bottom Line on Combining Suspension
Training and Free Weight Training

It's incredibly effective. Seriously.

Using a suspension device allows you to put your
body in positions that you simply can't get into with
normal free weight training AND it allows for unique
and very effective movement patterns to be used.

The use of suspension devices should NOT be
thought of as strictly bodyweight training equipment.
A heavy-duty piece of suspension equipment like
Blast Straps can be very effectively combined with
free weights to work the body in ways simply not
possible with conventional training.

And if you ARE interested in more workouts and
exercises with a Suspension Trainer, PLEASE do
yourself a favor and pick up a copy of Dan's Suspension
Revolution 2.0 program.

Dan is a pro with it and has moves that I have to say,
I've NEVER seen before...really cool stuff and really
effective stuff.

Also, if you'd like to see those 3 exercises I just showed
you in action in video, I've posted that onto my Mad Scientist
Facebook Page here.

Note: if you're on my YouTube channel, it'll be posting
soon there, too.

Have fun with it! I'm going to be experimenting with a
few more applications of this suspension and free
weight stuff over the next few days.

Nick Nilsson
The "Mad Scientist of Muscle"