Benefits of Bodyweight Suspension Training for First Responders

All you need are some straps, webbing or bed sheets to get a great fullbody workout.

As fire rescue athletes, we need functional strength in all planes of motion and on unstable ground.    One of the best fitness tools that match that need is suspension trainers.

There are a handful of suspension training systems on the market, the best known of which is probably the TRX system.   The TRX was invented by a former Navy SEAL to help his teammates exercise when deployed.   Personally, I love and use suspension training, and am I very excited to include this type of training in many of the FRF Workout Programs.

I like suspension training for many reasons. First, it’s a very functional exercise for the fire rescue athlete.  Suspension training requires you to use balance, coordination, and strength, all aspects required on the fireground.

Another reason I like suspension training is that it promotes core endurance.  Every suspension bodyweight exercise, even the ones that concentrate on certain body parts, will use just about every muscle group, especially the core.

A third benefit:  Suspension training works well for all levels of fitness.  You can easily vary the level of resistance of any exercise, all you have to do is change the various angles of the exercises you’re performing or where you place your feet or arms in relation to the suspension device’s anchor point.

Suspension trainers also use a small footprint.  Finding space at home or in the firehouse can be difficult.  These trainers don’t require a lot of space and only require an anchor point like a pull-up bar or doorway.  You can perform over 70 different exercises in a very small space.

And finally, these suspension trainers are fun.  They keep your workouts interesting, you can continually challenge and change the dynamics of a workout with some slight changes in grip or stance.

Equipment Needs
To perform suspension training, you’ll need a suspension system (ropes, webbing, straps) and an overhead anchor point.  The TRX system is the most common and popular suspension training system and features an easily adjustable design that includes handles for the upper body and stirrups for the feet.  The system will need to hang from a sturdy overhead anchor point that can hold your body weight without tipping over. The TRX company sells an anchor that you may use in a door and another for a ceiling.  You can still perform the TRX (suspension training systems) without a TRX.  You can easily use webbing or a rope instead or, you can design your own system utilizing heavy-duty exercise bands.

You can check out my other post on how to create an At-Home Suspension Training system (click here).


Over time, you will probably want to buy a system so that it’s easier for you to change the length of the system for multiple exercises in a short time frame.

If you have ever contemplated using suspension training, hopefully, this has helped to confirm your intentions.  They are versatile, functional, and very easy to set up and will definitely help your performance on and off the fireground.

Right now, FRF is offering a FREE program that incorporates and teaches you how to use suspension training.    The program also includes exercise tutorials, a workout calendar, eating guidelines, and access to the FRF tracking app.  This is a Free program for all front-line responders.

Click here to sign-up for the 28-day CATALYST Program


Please take advantage today!

Stay safe, stay positive and GET FRF!



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