Suspension trainer: what it is and how to choose one
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- TRX Home2 suspension trainer system. Best for: Home users who want a door anchor and an outdoor anchor in one kit. See options on Amazon
- TRX Pro4 suspension trainer system. Best for: Users with high beams or outdoor anchor points. See options on Amazon
- Generic suspension straps with door anchor. Best for: Trying suspension training before buying a branded kit. See options on Amazon
What a suspension trainer does
Suspension training uses your body weight against gravity. You hold the handles or put your feet in the cradles, then change your body angle to make each move easier or harder. Because the straps move, your body has to steady itself through each rep.
That instability is the trade-off. A 2021 systematic review of nine studies on unstable devices, including suspension training devices, found that instability, compared with a stable condition, decreases strength, power and muscular speed in adults, although near-maximal loads showed no difference in strength. For most home users, that makes a suspension trainer a useful bodyweight tool alongside weights rather than a full replacement for them.
The review also had limits. It included only nine studies with very different performance measures, and their reporting quality averaged 14.3 points on the STROBE checklist. In the upper limb, a greater number of repetitions seemed to help power production under instability, so results depend on how the training is set up.
What comes in the kit
| Item | What it does | Example specs |
|---|---|---|
| Door anchor | Hangs over a solid door | TRX: 5 in x 3 in, .5 lbs |
| Door hinge anchor | Attaches at the door hinge pin | TRX: fits 3½ or 4½ inch pins, interior doors only |
| Suspension anchor | Wraps around a beam, tree or pole | TRX: 38 in long, anchor heights of 7 to 9 ft |
| Xtender | Extends reach from high anchors | Included with TRX Pro4 |
TRX lists its Home2 system with the trainer, door anchor, suspension anchor and mesh carry bag. Its Pro4 system adds an Xtender to the same set.
Door, hinge or overhead anchor
- Door anchor. TRX says its door anchor fits easily over any solid door. Make sure the door is fully closed before you start.
- Door hinge anchor. TRX says this anchor attaches without drilling, fits most interior doors with 3½ or 4½ inch door pins, and is for interior doors only.
- Suspension anchor. TRX says it can loop around a tree, basketball pole, fence or other overhead anchor point, and accommodates anchor heights of 7 to 9 ft, with or without the Xtender.
- Wall or ceiling mounts. Permanent mounts are also sold. Install them into structure, not drywall alone, following the maker's instructions.
How to choose
- Where you will train. Indoors only, a door anchor may be enough. For outdoor use, get a suspension anchor.
- Anchor height. Check the anchor's height range against your beam or bar. TRX lists 7 to 9 ft for its suspension anchor.
- Branded vs generic straps. Generic kits with a door anchor and extensions are widely sold. Compare what anchors are included and the maker's stated limits.
- Programs. TRX sells its kits alongside an app and courses; generic straps rely on your own plan.
Pair suspension work with other home tools such as a doorway pull up bar or push up handles.
Safe setup and use
- Check straps, buckles and anchors for wear before each session.
- Pull hard on the straps after setup to make sure the anchor holds.
- Keep your feet on a non-slip surface; slipping changes the load suddenly.
- Start with a more upright body angle, then lean further as you get stronger.
- Keep children away from hanging straps when not in use.
Because instability lowers maximal strength in research, keep heavy, stable lifts in your plan if building maximum strength is your goal.
What to look for when you buy
TRX Home2 suspension trainer system
Best for: Home users who want a door anchor and an outdoor anchor in one kit
TRX lists the Home2 system with the trainer, door anchor, suspension anchor and mesh carry bag.
Watch out: The door anchor needs a solid door. No Xtender, which TRX includes with its Pro4 system.
See options on AmazonTRX Pro4 suspension trainer system
Best for: Users with high beams or outdoor anchor points
TRX lists the Pro4 system with the trainer, door anchor, suspension anchor, Xtender and carry bag.
Watch out: Check the anchor height range for your space.
See options on AmazonGeneric suspension straps with door anchor
Best for: Trying suspension training before buying a branded kit
Generic strap kits with door anchors and extensions are widely sold for home use.
Watch out: Check the maker's stated limits and inspect stitching and buckles before use.
See options on AmazonQuestions people ask
- What is a suspension trainer?
- Adjustable straps with handles that hang from an anchor, used for bodyweight exercises by leaning against the straps.
- Is a suspension trainer as good as weights?
- Not for maximum strength. A systematic review found instability lowers strength, power and speed compared with stable conditions.
- Can I use a suspension trainer on any door?
- TRX says its door anchor fits over any solid door, and its hinge anchor is for interior doors with 3½ or 4½ inch pins.
- How high should the anchor be?
- TRX lists 7 to 9 ft for its suspension anchor, with an Xtender for higher points.
- Can I use a suspension trainer outdoors?
- Yes, with an overhead anchor. TRX says its suspension anchor can loop around a tree, basketball pole or fence and works indoors or outdoors.
Sources
- TRX Home2 System (trxtraining.com), TRX Training
- TRX Pro4 System (trxtraining.com), TRX Training
- TRX Door Anchor (trxtraining.com), TRX Training
- TRX Suspension Anchor (trxtraining.com), TRX Training
- Effects on Strength, Power and Speed Execution Using Exercise Balls, Semi-Sphere Balance Balls and Suspension Training Devices: A Systematic Review (pmc.ncbi.nlm.nih.gov), International Journal of Environmental Research and Public Health (PMC7908215)
- TRX Door Hinge Anchor (trxtraining.com), TRX Training