Setting Up Your Suspension Trainer
Suspension trainer users can set up their equipment in a variety of ways, both indoors and out. We are using a TRX suspension trainer as an example. If you’re using another brand there may be some slight differences in the features, but the general principles should be the same.
The simplest way to set up for suspension training inside your home is using a door anchor. Some suspension training kits will include one,but if not they are readily available online. If you are
buying a door anchor separately, or even making your own, make sure it’s solid enough to sufficiently support your body weight. I say this because some door anchors are made for anchoring bands, and I would not recommend using one of those for a suspension trainer. A standard door anchor will have a hard, square-shaped block attached to a nylon loop, as in the image to the right.
Some people opt for more permanent anchoring solutions, which bolt onto a wall or beam. These are available ready-made as kits, while some prefer to fashion their own using an I-bolt from the local hardware store. If making your own, be sure it is long enough to be inserted to a depth sufficient to hold the expected weight load. Also, make sure the material you are inserting it into is solid enough to hold it.
Door Anchor Set-ups
It is strongly advisable to set up your workout spaces with the door closing toward you. This gives a much stronger support for your equipment. You also won’t have to worry about the open not being shut all the way and opening up while you have your weight on the suspension trainer.
- Choose a suitable door with enough space for your workout. You will need a good 8-10 feet of clear in front the door.
- Place the hard square on the backside of the door mid-way along the top edge, with the nylon strap feeding through the crack to the side facing you (image 2.3). Close the door.
- Attach the suspension trainer to the nylon loop. Tug on it once or twice to make sure it’s secure before beginning your workout!
Outdoor venues offer a variety of options. Trees, fences, poles, beams, and playground equipment can provide good anchoring points for your equipment (Images 2.4 and 2.5). Just make sure whatever you fasten it to won’t flex, is securely bolted down, and is strong enough to support the load you’ll place on it. Always err on the side of caution. There are times you may need an extender if you are anchoring high up, or if you need to wrap around something thick such as a beam or thick pole (Image 2.5). Special extender straps for suspension trainers are commercially available, but webbing made for rock climbers works equally well, and will provide multiple small loops to clip onto. Figure 2.6 shows three pieces included as part of one training kit. The straps, the anchoring extender and an extra extender like what is used in figure 2.5.
If possible, try to set up your suspension training equipment so the handles hang about 6 inches off the ground when the straps are fully extended. If that’s not possible, just try and get it as close to 6 inches as you can.
Has this information been helpful to you? If so, considering purchasing the Complete Suspension Fitness Book or the Suspension Fitness for Beginners. It is available in both hard copy and Kindle. I believe strongly that these tools and methods can help you obtain better health, greater fitness and more enjoyment in your chosen activities and endeavors. All the information, workouts, and videos on this site are free. If you found value in this site, please consider donating a few bucks to help me maintain and add new content. I am just one individual running this and my only sponsors are you guys. Feel free to contact me directly with any questions, feedback or thoughts at firstname.lastname@example.org. Thank you for reading!