Suspension Pendulum

Suspension Pendulum

Suspension Pendulum is a dynamic exercise that engages multiple muscle groups and challenges your balance and core stability. This exercise is typically performed using suspension straps or gymnastic rings, making it an excellent choice for individuals seeking a functional and versatile workout routine. The Suspension Pendulum primarily targets the upper body, including the shoulders, chest, and triceps. It also engages the core muscles, particularly the abdominals and obliques, as you stabilize your body throughout the movements. In addition to building strength and muscle endurance, this exercise also helps improve your coordination and proprioception. The Suspension Pendulum involves controlled swinging motions while maintaining a stable body position, typically with your feet planted on the ground. As you swing, you control the range of motion using your upper body and core strength, which adds an element of instability and challenge to the exercise. To get the most out of the Suspension Pendulum, focus on controlling your movements and maintaining proper form throughout. Engage your core muscles to stabilize your body and avoid excessive swinging. As you progress, you can challenge yourself by increasing the range of motion or incorporating variations, such as alternating sides or performing single-arm pendulums. Remember to warm up before attempting this exercise and adjust the difficulty level according to your fitness level. Adding Suspension Pendulum to your workout routine can help improve upper body strength, core stability, and overall body control. Keep in mind that proper form and technique are essential to maximize the benefits and reduce the risk of injury. So, challenge yourself, have fun, and embrace the full-body engagement that Suspension Pendulum offers!


  • Begin by attaching suspension straps to a stable anchor point.
  • Grab the handles of the suspension straps and face away from the anchor point.
  • Position yourself in a plank position with your hands directly under your shoulders.
  • Engage your core muscles and keep your body in a straight line from head to toe.
  • Initiate the movement by swinging your hips from side to side, creating a pendulum motion.
  • Maintain control throughout the movement and avoid excessive swinging.
  • Continue swinging for the desired amount of repetitions or time.
  • To increase the challenge, you can try widening your stance or bending your knees slightly.
  • Remember to maintain proper breathing throughout the exercise.

Tips & Tricks

  • Start with proper warm-up exercises to prepare your body for the Suspension Pendulum exercise.
  • Maintain a strong core and engage your abdominal muscles throughout the exercise to stabilize your body.
  • Focus on controlling the movement and avoid swinging your body excessively.
  • Gradually increase the intensity and range of motion as you get comfortable with the exercise.
  • Breathe properly and exhale during the exertion phase of the movement.
  • Maintain a neutral spine and avoid straining your neck or lower back.
  • Keep your shoulders relaxed and avoid shrugging or tensing them during the exercise.
  • Experiment with different grip positions to target different muscles and challenge your body differently.
  • Consult with a fitness professional to ensure proper form and technique to prevent injuries.
  • Incorporate other exercises and training modalities to create a well-rounded fitness routine.


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