Suspension Squat Power Pull

Suspension Squat Power Pull

The Suspension Squat Power Pull is a dynamic exercise that targets multiple muscle groups and helps improve overall strength, power, and stability. This exercise combines elements of squatting and pulling movements, making it a compound exercise that engages your lower body, core, and upper body all at once. Using a suspension trainer, such as TRX or gymnastic rings, start by adjusting the straps to approximately waist height. Facing the anchor point, hold the handles with a firm grip and stand with your feet shoulder-width apart. Begin by lowering yourself into a squat position, keeping your chest up, back straight, and knees aligned with your toes. As you ascend from the squat, simultaneously pull your body upwards using your upper body strength. Focus on pulling with your arms and back muscles, engaging your core and maintaining a straight posture throughout the movement. At the top of the movement, your elbows should be bent and pointing towards the ceiling, with your hands near your shoulders. The Suspension Squat Power Pull challenges your lower body strength while also activating your upper body and core muscles to create a total body exercise. It enhances your coordination, balance, and overall power. As with any exercise, it's important to maintain proper form and start with an appropriate level of resistance or difficulty based on your fitness level. Regularly incorporating the Suspension Squat Power Pull into your workouts can help you achieve a more well-rounded and functional physique.


  • Begin by setting up a suspension trainer at chest height, such as a TRX or similar device.
  • Stand facing the anchor point with your feet shoulder-width apart.
  • Hold the suspension trainer handles with an overhand grip.
  • Lower your body into a squat position, bending at the knees and hips, while keeping your chest up and your back straight.
  • Explosively extend your legs and hips to jump up.
  • As you jump, simultaneously pull the suspension trainer handles towards your chest, using your upper back and shoulder muscles.
  • Land softly back into the squat position and repeat the exercise for the desired number of repetitions.
  • Remember to maintain a controlled movement throughout the exercise and engage your core for stability.
  • Adjust the difficulty of the exercise by modifying the angle of your body or increasing/decreasing the tension of the suspension trainer.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to avoid injury.
  • Engage your core muscles and keep your back straight during the squat portion of the movement.
  • Use controlled and explosive power to pull the suspension straps towards your chest during the power pull.
  • Ensure that you fully extend your arms and squeeze your shoulder blades together at the top of the power pull.
  • Pay attention to your breathing, exhaling as you pull the straps and inhaling as you return to the starting position.
  • Incorporate this exercise into a well-rounded workout routine that targets all major muscle groups.
  • Start with a lighter resistance or assistance level and gradually increase as your strength and proficiency improve.
  • Perform the exercise in a smooth and controlled manner, avoiding any jerky or sudden movements.
  • Consider using a mirror or recording yourself to check your form and make adjustments if necessary.
  • Remember to warm up before starting your workout and cool down with some stretches afterwards.


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