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Suspension Trainer Bodysaw
Suspension trainer anti-extension movement that targets abs and obliques to build core strength; enhances stability via a controlled sawing motion while maintaining a plank.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Shoulders, Glutes, Quads, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
9/10External Obliques, Internal Obliques
Hip Flexors
7/10Iliopsoas
Shoulders
5/10Anterior Delts
Glutes
4/10Glute Max
Quads
3/10Rectus Femoris
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Adjust suspension straps to mid-calf length. Place feet in the cradles and assume a forearm plank position with elbows directly under shoulders and body in a straight line.
- Brace core and glutes to maintain a rigid plank.
- Push body backward by pressing forearms into the floor.
- Slide back until shoulders are behind elbows without sagging.
- Pull body forward to the starting position using core muscles.
- Maintain a neutral spine throughout the movement.
Coaching Tips
Form Cues
- Ribs down
- Glutes tight
- Body like a board
- Control the slide
Breathing
Inhale as you slide backward; exhale forcefully as you pull forward to the start.
Tempo
2-0-2
Range of Motion
Extend backward as far as possible while maintaining a flat back; return until shoulders stack over elbows.
Safety
Safety Notes
- Stop if you feel pain in the lower back
- Ensure anchor point is secure
- Keep movement controlled
Spotting
Not recommended; perform on knees if regression is needed.
Common Mistakes
- Sagging hips
- Piking hips up
- Holding breath
- Moving too fast
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Wrist instability
Flexibility Needed
- Shoulder flexion for plank
- Ankle dorsiflexion for stability
Build Up First
- Master basic plank
- Core bracing proficiency
Also known as
TRX Body Saw, Suspension Bodysaw, Plank Saw, Suspension Strap Bodysaw
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