No fitness device is as versatile and effective as the suspension trainer band. Training with the yellow straps uses nothing but your own body weight – transforming every exercise into an intense full- body workout. Originally developed for elite units of the US Navy, it is now an integral part of modern gyms , functional training zones, and home gyms.
In this article, we present the 10 best suspension trainer exercises – perfect for improving strength, core stability, and mobility. Whether you're a beginner or a pro, with the high-quality Atletica suspension trainers, you can train safely, with control, and anywhere.
Why sling trainer training is so effective
The special thing about sling trainer training: Your body is both weight and resistance.
The unstable position on the slings activates more muscles, especially the deep core muscles. This not only builds strength, but also stability, balance, and body awareness.
Advantages of sling trainer training:
- Full body workout with just one tool
- Promotes strength, coordination and balance
- Gentle on the joints and adaptable to every fitness level
- Perfect for core stability and posture
- Mobile and space-saving – ideal for home gyms or travel.
With the Atletica Suspension Trainer , you can customize each exercise individually – through inclination, angle, and tension.
This is how training with suspension trainer bands works.
With sling trainer training, you work with gravity and body weight.
The training stimulus is created by the angle of your body : the steeper you lean, the more intense the exercise becomes.
The straps are attached to a stable point (e.g., door anchor, ceiling, power rack or outdoor pole).
Basic principles:
- Keep the core active at all times – stability is everything.
- Slow, controlled movements
- Breathe evenly: Maintain tension while exhaling.
- Quality over quantity – perform each repetition consciously.
The 10 best suspension trainer exercises
1. Sling trainer Row (rowing)
Strengthens back , biceps and core.
This is how it works ' s:
- Grab the handles and lean back slightly.
- Pull your body upwards until your hands reach chest level .
- Slowly back.
- 3 sets of 12 repetitions each.
Atletica tip: Perfectly combinable with Atletica Power Racks for secure fixation.
2. Sling trainer Chest Press
It trains chest, shoulders and arms.
This is how it works ' s:
- Stand in front of the attachment point, hold the handles in front of your chest.
- Lean forward and bend your arms as if you were doing a push-up.
- Stretch them out again.
- 3 sets of 10-12 repetitions.
Tip : The steeper the body , the heavier it is.
3. Sling trainer squat
A classic for legs and buttocks.
This is how it works ' s:
- Keep the handles taut, lean back slightly.
- Slowly go into a squat.
- Push yourself back up using your heels.
- 15 repetitions.
With Atletica: The Atletica Gym Mat offers a secure footing during every movement.
4. Suspension trainer plank
Strengthens the core and improves posture.
This is how it works ' s:
- Place your feet in the loops of the suspension trainer.
- Go into a forearm plank, body straight like a board.
- Hold for 30–45 seconds.
Variation : Lift one leg alternately for more instability.
5. Suspension trainer Mountain Climbers
Cardio and core training in one.
This is how it works ' s:
- Feet in the loops, hands on the ground.
- Alternately pull your knees towards your chest.
- 3 sets of 20 repetitions per leg.
Goal: Fat burning and core activation.
6. Sling trainer lunge (lunge)
For balance, legs and buttocks.
This is how it works ' s:
- One foot in the loop, the other on the ground.
- Go into a lunge position until your back knee almost touches the ground.
- Push up, 10 repetitions per side.
With Atletica: Train barefoot on a non-slip mat for maximum control.
7. Pike sling trainer
One of the best core exercises.
This is how it works ' s:
- Start in a plank position with your feet in the suspension trainer loops.
- Lift your hips upwards until your body forms an inverted V.
- Lower it slowly.
- 10 repetitions.
Benefit : Activates core, shoulders and hip flexors.
8. Y-Fly sling trainer
For shoulders and upper back.
This is how it works ' s:
- Lean back slightly, arms stretched out.
- Raise your arms upwards in a Y-shape.
- Hold briefly and lower slowly.
- 12 repetitions.
Tip : Perfect for posture and shoulder stability.
9. Suspension trainer Hamstring Curl
Strength for back of the legs and buttocks.
This is how it works ' s:
- Lie on your back, heels in the loops.
- Lift your pelvis and pull your heels towards your buttocks.
- Slowly back.
- 3 sets of 12 repetitions each.
With Atletica: Add resistance bands for extra tension.
10. Suspension trainer side plank
Trains oblique abdominal muscles and core stability.
This is how it works ' s:
- Place one foot in the loop and support yourself sideways on your forearm.
- Lift your hips, keep your body in line.
- Hold for 20-30 seconds per side.
Variation : Raise the upper leg to increase the intensity.
Training plan: How to effectively combine sling trainer exercises
|
day |
focus |
Length of time |
Example exercises |
|
Monday |
upper body |
30 min |
Sling Trainer Row, Chest Press, Y-Fly |
|
Wednesday |
Core & Cardio |
35 min |
Plank, Pike, Mountain Climbers |
|
Friday |
Lower body |
30 min |
Squats, lunges, hamstring curls |
Tip : Supplement your suspension trainer workout with Atletica dumbbells , mini bands or a balance platform to create variety and progression.
Conclusion: Maximum performance with minimal equipment
Training with a suspension trainer is the perfect mix of strength, stability and mobility – all with just one device.
It challenges the muscles holistically, improves posture and balance, and gets the whole body in shape.
Whether at home, in the studio or outdoors – sling training adapts to you and grows with your progress.
Just 2-3 sessions per week are enough to achieve visible results – without any heavy weights.
Atletica – Quality that moves
With the robust Atletica Suspension Trainer , you can bring functional full- body training directly into your home.
Our suspension trainers are durable, safe and suitable for any environment – from the home gym to the professional fitness studio.
Discover sling trainer and functional training equipment now at atletica.de and experience how versatile your training can become – with quality that moves you.
