SUSPENDED FITNESS
MINI COURSE
SUSPENDED LEVER PRINCIPLE:
The further the load is from the axis of rotation the more force required and the further the center of mass or centre of gravity is from the axis of rotation, or the base of support, the more load.
ADVANTAGES:
Most training methods require you to STOP the exercise if you wish to increase or decrease the load. However with Suspended Fitness, you can adjust the load on most exercises by changing your lever, all without having to stop. Being able to adjust your load mid-set, or even mid-rep, means you can effectively hit your target rep range or time for the exercise. It also is helpful when training groups of varied strength and ability as each person in the group can choose their own load for a given exercise in order to challenge their own strength.
STANCE:
Stance is another powerful exercise technique that we can adjust to create different outcomes or progress/regress exercises. There are 3 main types of stance for Suspended Fitness exercises:
1: Wide (shoulder width) stance
Most stable and easiest stance option, allows user to focus on the exercise action/movement without having to control balance.
2: Narrow (feet together) stance
Less stable than wide feet. Will be easy for stable and athletic users, but more challenging for unstable or deconditioned users.
3: Single leg stance
Single leg stance increase the challenge of performing many exercises, as it can change the center of gravity. The user needs to stabilize more to prevent twisting or lateral gliding of the hip. It is important to note that when starting a single leg stance, always place the feet together before lifting one leg to avoid falling sideways!
Split Stance
A fourth stance that can also be used is split stance, where one foot is placed in front of the other. This can be used in exercises where there is some need for load assistance during the range of motion.
PROGRESSION & REGRESSION:
There are 3 key elements we use at CrankIt for progressing and regressing Suspended Fitness exercises:
- 1. Total Load
- 2. Balance Requirement
- 3. Complexity Of Movement
- Example – The Row
Progress using load = Step deeper
Progress using complexity = Perform row with one arm and add a rotation
Progress using balance = Perform row with single leg stance[
BICEPS CURL EXERCISE TECHNIQUE
CHEST PRESS EXERCISE TECHNIQUE
SUSPENDED LUNGE EXERCISE TECHNIQUE
BONUS - KETTLEBELL FUSION EXERCISE TECHNIQUE
CRANK UP
YOUR
FITNESS
Push, Pull, Squat, Twist, Lunge and Jump your way to sensational workouts, and better total body fitness results with CrankIt Pro Straps.
TRAINING APP
VERTICAL ANCHORING
DOOR ANCHORING
CRANKIT FITNESS.
Train Smarter. Move Better.
ABOUT US.
No limits. Just a smarter, more intuitive way to train.
Founded in 2010 by fitness entrepreneur Owen Bowling, CrankIt Fitness is proudly Australian born and owned.
After successfully launching in Australia, customers and trainers from all over the world quickly embraced the CrankIt Fitness system for its versatility, quality programming and education.
We believe in training smarter and moving better. Explore your workout, your way with CrankIt Fitness.