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Sling training - everything you need to know

sling training
sling training

What is the so-called sling training?

Sling training, also known as suspension training, is an increasingly popular training method. Exercises are carried out with the help of belts that are attached to blankets or equipment. Due to the unstable position of the body during the exercise, the deep-lying stabilization muscles are also trained in addition to the muscles.

Sling training is therefore an effective way to improve strength, endurance and flexibility. It is suitable for every fitness level and can be done both in the gym and at home.

Common sling training exercises

Sling training is a popular form of functional training that uses only a suspension and your own body weight. It's a great way to improve strength, stability and coordination.

The sling training exercises are versatile and challenge the entire body. Beginners can start with simple exercises like the one-legged squat, while advanced users can progress to exercises that increase stability and challenge, like the pike push-up. Sling training can be done at almost any gym, or you can buy your own home kit and train in the comfort of your own home.

Exercises with a sling trainer

Sling trainers have become increasingly popular in recent years and many athletes can no longer imagine their everyday training without them. The exercises with sling trainers are extremely varied and can be adapted to individual needs and goals. Not only strength is trained, but also stability and coordination. The most well-known exercises include squats, push-ups and rowing trains.

But there are also many other variants that claim the entire body and provide variety in training. So if you want to take your fitness to a new level, you should definitely do exercises with a sling trainer.

Sling trainer training plan

We've put together a simple sling trainer workout plan that will help you improve strength, endurance, and flexibility.

Training frequency: 3 days per week (e.g. Monday, Wednesday, Friday)

Duration: 45-60 minutes per training session

Warm up (5-10 minutes):

  1. Lightly skipping rope or running in place
  2. Arm circles (forwards and backwards)
  3. shoulder circles
  4. hip circles
  5. Squats (no weight)

Popular sling trainers

Sling trainer exercises:

Note: Perform 3 sets of 10-15 repetitions per exercise. Rest 30-60 seconds between sets.

  1. squats: Stand facing the sling trainer and hold the handles at chest height. Perform a squat using the handles for support.
  2. Rudern: Stand with your back to the sling trainer and grab the handles. Lean back and, with your arms straight, pull yourself up on the handles until your chest touches the handles.
  3. chest press: Face the sling trainer and hold the handles at chest height. Put your weight on the handles and perform a push-up movement.
  4. lunges: Standing with your back to the sling trainer, place one foot in one of the handles. Perform lunges while keeping your back leg in the harness.
  5. Plank (with feet in the sling trainer): Place both feet in the grips and get into the plank position. Hold the position for 30-60 seconds.
  6. bicep curls: Stand with your back to the sling trainer and grab the handles. Sit back and do bicep curls.
  7. Tricep Extensions: Face the sling trainer and hold the handles behind your head. Bend your elbows and push your arms up to perform a tricep extension.

Cooldown (5-10 minutes):

  1. Stretch the muscles being worked
  2. Breathe in and out deeply to lower your heart rate
  3. Perform light movements to loosen the muscles

Remember that you can adapt the training plan to your personal goals and fitness level. Make sure to exercise regularly and maintain a balanced diet for best results.


Simple sling trainer exercises for beginners

For beginners looking for an effective total body workout, sling exercises are a great option. This type of workout can be done at any skill level and offers a variety of exercises to strengthen the upper body, abs, and legs. Simple sling trainer exercises for beginners include squats and push-ups. Another great way to use a sling trainer is by adding instability to familiar exercises like the single leg straight push-up, which will strengthen your core and improve your sense of balance. With sling trainer exercises, even beginners can get the most out of their full body workout.

Sling trainer for home

Who does not know it? One wishes for fitness equipment for the home without filling up the apartment or the house. A sling trainer for at home offers a perfect solution for this. This training device has long since made a name for itself among fitness enthusiasts and is becoming increasingly popular. The sling trainer is characterized by its practical handling and offers an effective full body workout. The best part is that you can easily install it in your own home without taking up much space. With the sling trainer for at home you have a flexible training program that you can carry out anytime and anywhere. Regardless of whether you are a beginner or an advanced user, everyone can achieve their individual training level with this fitness device.