Suspension Pendulum
Muscle Groups: Abs, Obliques
Suspension Pendulum focuses on Abs, Obliques, with Abductors, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Suspension Pendulum with proper form and technique.
- 1
Start by adjusting the suspension straps to mid-length and stand facing the anchor point with your feet shoulder-width apart.
- 2
Grab the handles with both hands, lean back slightly, and extend your arms with your body straight, keeping your core tight.
- 3
Pull your knees towards your chest while using your core, then extend your legs back, swinging your body in a controlled pendulum motion.
- 4
Return to the starting position, ensuring your back remains straight and core engaged throughout the movement.
Tips for Success
These tips will help you perform Suspension Pendulum safely and effectively while maintaining proper form.
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Keep your core engaged to protect your lower back and maintain balance.
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Avoid swinging too high or losing control; focus on a slow, controlled motion.
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Be cautious with your grip on the handles to prevent slipping during movements.
Secondary Muscles
While Suspension Pendulum primarily targets Abs, Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abductors, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Suspension Pendulum, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Suspension Pendulum, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
