Exercise for Suspension

Exercises for Rope bottoms:

Core Strength

Check out this playlist put together by Empower Physiotherapy for strength and conditioning for rope bottoms! We worked with her to discuss our concerns around Strappados, TKs, and general suspension safety and she picked out these exercises for us!

Shoulders

Scapular squeezes
Plank
banded pull apart
lower trap set
lateral raises

Core Strengthening

Cossack Squat
Bulgarian Split squats
Plank
Glute bridges
Clam shells
dead bugs

Bottoming

Rope Bottoming

Shoulders

Core Strengthening