In recent years, the suspension trainer has become widely popular for personal fitness and group training. After all, you can test your balance, strength, and stability with these simple hanging straps.
Whether you’re a beginner or a fitness pro already, these straps can be used by everyone who does not wish to miss any chance of working out, even for a day.
As these exercise straps pack down to almost nothing, they can be used anywhere, making it a great tool for travel. Moreover, you don’t need any specific set up but just a sturdy door, a sturdy tree, or a strong overhead anchor point to use this suspension trainer. Isn’t that great?
But, while it does not involve any complex mechanism, some common mistakes can still affect your workout’s efficiency even if you carry several years of experience using them. Unknowingly, you may even increase the risk of injury due to such mistakes.
So, what are those common mistakes, and how can you avoid them? Today, we’re going to talk about them in detail and also share the ways to fix them so that you’re able to enjoy working out with these exercise straps without any fear of injury.
Common Mistakes When Using Exercise Straps
Mistake 1: An Incorrect Start to Your Workout
If you’re serious about your suspension training, the first and foremost requirement is to own a pair of quality suspension trainer straps. Once you have that, you need to be sure of doing all the movements correctly in the right position.
So, while starting your workout, make sure that you are moving in the right position. If your body has started in the wrong position, there is a high chance you will end up struggling with your exercise straps.
In such a case, either the straps will lose their tension, or you will be doing the movements that are haywire (not doing what you’re supposed to do). In the worst-case scenario, this might even hurt you.
How to Fix:
It’s simple. Specify the correct body position to ensure that your entire workout is carried out smoothly. Position your feet and your body in a way that you can maintain a safe and effective workout.
Remember, your feet and body’s position is very important as it decides your exercise’s hardness quotient. You don’t want to get distracted midway to adjust your position.
Another thing to remember is to be sure about what you want to exercise. If you’re unsure about the workout, Google it before you start to avoid any confusion.
In the end, to chase your fitness goals, you must indulge in movements that build your muscles and not hurt them. So, be prepared with the type of workout and be specific with your body position.
Mistake 2: Your Core Is Sagging
It is essential to keep the core tight and firm. Loose straps will not only reduce the intensity of your workout but will also make it ineffective. Overall, you’ll end up doing the exercise wrong if the straps are not tight enough.
The risk doesn’t end here, as these loose straps can even cause sagging.
While working out, if you start feeling tired, keeping your core tight is next to impossible. If this happens, your core begins to sag, which increases the risk of injury while compromising stability in the lower back.
How to Fix:
Don’t make the mistake of letting the straps loose. Your body’s alignment is crucial here. For instance, in a plank position, staying aligned right from the ankle to the ears will put your body in a safer position.
Additionally, make sure to keep your core engaged thoroughly during the exercise. Don’t bend. You should keep your body rigid, similar to the way a surfboard is placed against a wall. This will keep your back safe and prevent injury.
Mistake 3: You Are Scraping the Straps Towards You
Are your arms sore after working out? Do you see red marks on your arms after suspended push-ups?
If that’s the case, you have been rubbing the straps towards your arms. This generally occurs during the chest press. You don’t want to get hurt like this after every workout, do you?
How to Fix:
While working out, your body tends to rest the straps on the skin as it’s easier. But, for an effective workout, you must do otherwise. Keep those straps away from you in a way that they are not making any direct contact with your skin.
Adjust your body’s position in a way that you’re able to carry out the workout correctly. Sometimes, even a simple adjustment, like changing your hands’ position, can prevent the straps from touching your arms.
Additionally, focus more on using the stabilization muscles in your arms as this will prevent the trainer straps from touching your skin.
Mistake 4: You Are Becoming Less Productive
If your straps aren’t stiff enough during the movements, there are high chances that your moves are getting unproductive. This is also known as slack. So, if there’s slack in the straps, it’s obvious that even you’re slacking.
How to Fix:
To get an effective workout from the suspension training, it is essential to maintain tension on the straps during the entire workout – from start to finish. Remember, no tension means an ineffective workout.
You can retain the tension and keep the straps from slacking simply by taking a small step back when completing the rows.
Mistake 5: You Are Not Keeping Your Hands or Feet in Position
The concept of gravity does not always work in favor of the suspension trainer.
Sometimes, it can even prove to be a tricky obstacle. If you are applying an unequal pressure either in the foot cradles or handles, there are chances that you experience your hands and feet swinging without staying firm in their position.
Stop then and there if this happens. This is sawing, and it generally occurs in movements like mountain climbers and supine hamstring curl.
How to Fix:
Firstly, ensure that the straps are parallel to the handles or foot cradles. Do this by adjusting the suspension trainer. Secondly, while staying in control, try to focus on putting equivalent pressure on each strap. This will help avoid sawing.
Amidst all this, never forget to keep your core tight. If you still aren’t able to keep your hands and feet in position, try adjusting your position while slowing down your movement. This will lead to less resistance and more engagement with the core.
Mistake 6: You Are Giving Up
Every day cannot be the same. Sometimes, you’re simply exhausted from a long day at work, while at other times, you cannot reach the demand of your workout – you may feel it too tough or too fast.
All these reasons can provoke you to give up exercising for that day. But don’t let your low energy levels ruin your workout.
How to Fix:
Instead of calling it a day, you may also consider playing around with the different angles of the body. Try adjusting your body position to find a resistance trainer that allows you to work out with ease.
For instance, moving away from the anchor point simply by putting one foot in front of the other can make a lot of difference.
As said earlier, the position of your body and feet determines the intensity of your workout. So, if you are tired and about to give up, consider working out with less resistance. This may motivate you to complete your daily fitness routine easily and safely without any gaps.
Indeed, using the exercise straps is not at all complicated, and everyone from a beginner to a pro can use them. At the same time, it is essential to do the exercises correctly if you want to reach your fitness goals.
If you’re a beginner, instead of focusing on applying massive resistance, try to master the basics like:
- Knowing the system thoroughly
- Working on your technique and gaining mastery over it
- Learning the basic exercises
- Taking some professional suspension training classes
Once you are thorough with these things, be careful with the following points while using a suspension trainer:
- Position your feet and body properly at an angle that allows you to determine the exercise’s resistance.
- Engage your core thoroughly during every workout. Never neglect a sagging core, as it can lead to severe back injuries.
- Always be in control every single time while working out with the suspension trainers.
Following these guidelines and avoiding the above-mentioned mistakes is sure to give you an effective and injury-free suspension workout. So, are you ready to take a step forward towards your fitness goal?