The Suspension Trainer is a versatile, weight-based training tool that offers a wide range of exercises, including strength, balance, flexibility, and core stability, suitable for all fitness levels. It can be used both indoors and outdoors, making it a convenient choice for anyone looking to enhance their workout routine. By adjusting the body's position, users can increase or decrease resistance, allowing for a customizable workout experience. Many professional athletes rely on this equipment to build strength and improve performance. As one MMA athlete put it, "If you've never used a suspension trainer, you'll never understand how intensely it works your muscles."
**Positioning Instructions**
Neutral Position:
This is the basic starting position in CrossCore, where the RBT CrossCore pulleys are within reach at head height, and the upper handle is positioned at or near the knee height (A). Most CrossCore RBT exercises can be performed from this neutral position.
Handle Lock Mode:
To engage the handle lock mode, start from the neutral position (A), remove one handle from the D-ring, and snap two D-rings into the lock of one handle (B). This allows for more stable and controlled movements during specific exercises.
Static Position: The arm extends into the collar.
Once locked in place, ensure the lock is secured in the pulley block's receptacle (D) and pull the attached handle to confirm it is fastened (E). Any excess rope can be wrapped around the anchoring strap and secured with Velcro or at the top of the pulley cover (F). To access the arm, pull the bottom strap and push the handle in the opposite direction to open the collar (G and H). Extend your arms into the open loop, through the elbows to a few inches above the arm, or wherever you feel comfortable supporting your weight. Grasp the handle strap above to help maintain balance (I), and avoid sliding the collar to the armpit position.
**Primary Posture**
When starting an exercise, stand with your feet shoulder-width apart (A). For intermediate posture, keep your feet slightly closer (B), and for advanced posture, bring your feet together (C). The closer your feet are, the lower your stability. At the beginning, keep your feet flat on the ground for maximum stability. You can also lift your toes or heels off the ground to increase difficulty and engage your calves.
**Protection**
There are multiple ways to protect yourself during use. When standing at an angle, move one foot back and forth to increase stability. Using the embracing method helps stabilize the shoulder better than pressing the entire body weight onto the non-moving arm (F). If more safety is needed while lifting the handle, consider using a glove on the handle (G). Different protection techniques will be discussed in detail when explaining specific exercises later.
**Weight and Angle**
Challenge yourself with your own weight while exercising. The greater the angle of your body tilt, the more resistance you encounter, increasing the difficulty of the movement. For example, when your body is at an 80-degree angle to the ground, the load is lighter. As you lower your body to a 50-degree angle, the load becomes heavier and more challenging. Always use your core strength to keep your spine straight, ensuring that your hips, shoulders, and neck/head are aligned. Avoid overextending your hips, bending your waist, or leaning your neck forward.
**Relax and Store**
After stretching, gently stretch all major muscle groups. After use, it’s recommended to remove the device from the anchor point and store it in a backpack. Keep the unit still in the hanging position by closing the adjustable foot/arm collar so the handle is in the same plane as the strap (no loop in the middle). Snap the lock into the lock socket on the pulley cover and cover the device with a backpack. This helps prevent children or pets from accessing the handle, reducing the risk of injury. In commercial settings, this also frees up space beneath the device for other activities.
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