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First, suspension exercises are a relatively new concept that is catching on fast in the fitness industry. I came up with a design about three years ago after playing around on my kids' swing set. The result was the Vegas Pro Straps. These straps are basically a handle at the end of some webbing that is height adjustable. There are a number of accessories that allow you to use them in various locations. The simple design allows you to instantly transition from doing pushups or bodyweight flyes to dips or ergonomic pull ups.
The advantage is that the handles vacillate, or move in space, creating and unstable point of contact. With your hands on the handles, performing a push up requires you to, not only push your body up, but also maintain your hands underneath you. The handles can move in any direction left, right, forward, or backward forcing you to make micro adjustments. These micro adjustments workout your "stabilizer muscles".
The stabilizer muscles are of course not some mythical set of muscles that only come out to stabilize. Every muscle in your body acts as a stabilizer muscle. The stabilizing effect is actually more neurologic than muscular. What I mean by this is that your brain is getting stronger when you are working your stabilizer muscles.
It has been proven that the first benefit that a person gains when starting a training program is not muscle mass but brain rewiring. Your nervous system lays down new pathways used to control the muscles you just exercised. These new pathways create tone or in other words fire up the muscles that were just sitting there, to be ready for the next workout. After a few workouts you then start to build muscle mass. Of course it isn't that black and white, but this is the basic idea.
So these new pathways allow your brain to recruit more muscle fibers when the signal is sent for the muscle to contract. The pathways involve a very special part of your brain called the cerebellum. The cerebellum "coordinates" the movements your body makes using information from the higher brain, muscles, inner ear, and more. This allows you to move in a smooth and controlled manner. Compare a child just learning to walk with a professional athlete engaged in competition. The difference is extensive brain wiring resulting in tremendous coordination of the input signals and output movements.
The first time you try to do push ups or dips on the Vegas Pro Straps your arms will shake and quiver like a small child learning to walk, regardless of how strong you are. Check out Eddie trying to do dips "Click Here To Watch Video" for a great example. The shaking goes away quickly with coordination or learned neurologic pathways.
Now that being said coordination is not the final answer. Your muscles are also going to get stronger, a lot stronger. Why? Because you will be stressing the actual muscle at different angles, in fact all angles. Think of it this way. Bench press can be done flat, incline, and decline, each of which targets a different area of the pectoralis major and other supporting muscles. In the gym your options are limited to those three settings unless you have an incrementally adjustable bench and change the angle between each rep (yeah, right). But in addition to incline, decline, and flat you could do tilted bench press to the left and right. Wait no you can't. So essentially the muscles are not being maximally targeted with traditional weight training. In comes suspension exercises with the Vegas Pro Straps. You will target your muscles at so many angles that you won't be able to do near as many reps as you think you should. Watch Clark in the Above video do a whopping four dips.
One last detail. In addition to targeting the chest muscles at many angles while doing a pushups for an example you will also be engaging your core providing the same coordination and strengthening workout to it.
In summary suspension training will increase your coordination and strength by laying down new neuromuscular pathways and by targeting more areas of your muscles than traditional linear weightlifting.
Please feel free to ask me any questions below in the comments section if I need to clarify anything or go into more detail. Also stay tuned for my next article explaining the cool details of why Eddie was shaking so much.
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