{"id":38634,"date":"2023-06-27T13:10:22","date_gmt":"2023-06-27T11:10:22","guid":{"rendered":"https:\/\/test-01.bergfreunde.de\/blog\/diy-suspension-trainer\/"},"modified":"2023-06-27T13:14:24","modified_gmt":"2023-06-27T11:14:24","slug":"diy-suspension-trainer","status":"publish","type":"post","link":"https:\/\/www.alpinetrek.co.uk\/blog\/diy-suspension-trainer\/","title":{"rendered":"DIY: Build your very own suspension trainer!"},"content":{"rendered":"\n<p>A while back our <strong>fellow Alpine Trekker Paul<\/strong> posted a comment about another article. We then started emailing back and forth with Paul, which eventually led to him writing instructions on how to build your own suspension trainer. Don\u2019t worry, you won\u2019t have to buy a whole bunch of bits and bobs to do so. As a climber, you probably have everything you need lying around the house! For example, you can recycle your old <a href=\"https:\/\/www.alpinetrek.co.uk\/climbing-ropes\/\">climbing rope<\/a>. In the following, we\u2019re going to reveal how you can build your very own suspension trainer &#8211; and it won\u2019t cost an arm and a leg!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-let-s-build-a-suspension-trainer\">Let\u2019s build a suspension trainer<\/h2>\n\n\n\n<p>As you increase the intensity and level of your climbing and bouldering training, the need for supportive strength training grows as well. Besides, if you really want to improve your overall climbing performance, it is necessary to refine your training methods. However, the harder you train, the more likely you are to train lopsidedly, disregarding key muscle groups and your core, which can result in injuries, and nobody wants that! On the plus side, though, training methods for climbing and bouldering are constantly being improved and thus becoming much more versatile.<\/p>\n\n\n\n<p>One of the more popular methods is using rings. Originally used for gymnastics, rings are perfect as climbing and bouldering training. Not only do they have plenty of advantages for your all-round physical fitness, but so many different exercises for boulderers and climbers have been developed in recent years that it\u2019s becoming difficult to imagine a life without them!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-advantages\">Advantages<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mobility:<\/strong> not only is a suspension trainer lightweight and portable, but it is also easy to remove. So, you won\u2019t have to worry about your trainer becoming a part of your living room decor.<\/li>\n\n\n\n<li><strong>Time:<\/strong> a suspension trainer allows you to train at home whenever it is convenient for you. Thus, you can incorporate training into your daily life.<\/li>\n\n\n\n<li><strong>Types of training:<\/strong> we don\u2019t train individual muscles, but rather deep core muscles. We combine strength training with muscle coordination.<\/li>\n\n\n\n<li>For both <strong>strength and supportive strength training<\/strong><\/li>\n\n\n\n<li>Several climbing gyms now have rings that you can use to train with as well.<\/li>\n\n\n\n<li><strong>Price:<\/strong> the initial price is very low, and you won\u2019t have to pay much at all after that.<\/li>\n<\/ul>\n\n\n\n<p>Another advantage: the rings allow you to continuously adjust the intensity of the training according to your individual needs or the exercises you prefer to do. Plus, you can combine suspension training with your endurance training. For example, when you go for a run or a ride, you can take your trainer with you, hang it up on a tree and train to your heart\u2019s content! Plus, you can even take it with you on your next holiday if you wish!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-let-s-start-building-what-you-ll-need\">Let\u2019s start building &#8211; what you\u2019ll need:<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-for-the-suspension-trainer-you-ll-need-the-following\">For the suspension trainer you\u2019ll need the following:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 cords (each ca. 70cm \/ 5-6mm)<\/li>\n\n\n\n<li>3-4 metre single rope (ca. 10 mm)<\/li>\n\n\n\n<li>1 pulley<\/li>\n\n\n\n<li>2 heavy-duty slings (1m length)\/handles<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-attachment\">Attachment:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 sling<\/li>\n\n\n\n<li>1 <a href=\"https:\/\/www.alpinetrek.co.uk\/carabiners-quickdraws\/\">carabiner<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/TeilelisteSchlingentrainer-1.jpg\"><img decoding=\"async\" src=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/TeilelisteSchlingentrainer-1.jpg\" alt=\"Alles was Du f\u00fcr Deinen Schlingentrainer brauchst\" class=\"wp-image-17260\"\/><\/a><figcaption class=\"wp-element-caption\">Everything\u00a0you need for\u00a0your suspension trainer.<\/figcaption><\/figure>\n<\/div>\n\n\n<p>The parts you need, especially those for the attachment, vary and depend on the kind of attachment. The important thing is to choose an attachment point that is fully capable of holding your own body weight, such as strong wall anchors, <a href=\"https:\/\/www.alpinetrek.co.uk\/hammocks\/\">hammock<\/a> hooks, ceiling beams, pillars, etc. But do make sure to check whether the wall is capable of holding your weight.<\/p>\n\n\n\n<p>You can find all the necessary parts in our <a title=\"\u201dOff\" href=\"https:\/\/www.alpinetrek.co.uk\/\" target=\"\" rel=\"noopener\">shop<\/a> or use spare parts you have lying around your flat. For the heavy lift slings, provided you use them instead of rings, you\u2019ll have to visit your local DIY store. You should make sure that the slings are at least 4-5cm in width and possibly even lightly padded. Alternatively, you can use training handles.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-instructions\">Instructions:<b><br><\/b><\/h2>\n\n\n\n<p><strong>Step 1:<\/strong><\/p>\n\n\n\n<p>Tie the two cords in an overhand knot around the slings. It is important that the cords go through the heavy lift slings\/training handles.<img class=\"\" alt=\"\" width=\"\" height=\"\"><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-step1.jpg\"><img decoding=\"async\" src=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-step1-300x225.jpg\" alt=\"Build your own suspension trainer\" class=\"wp-image-1149\"\/><\/a><figcaption class=\"wp-element-caption\">Step 1 &#8211; Part 1<\/figcaption><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-step2.jpg\"><img decoding=\"async\" src=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-step2-300x225.jpg\" alt=\"Build your own suspension trainer\" class=\"wp-image-1150\"\/><\/a><figcaption class=\"wp-element-caption\">Step 1 &#8211; Part 2<\/figcaption><\/figure>\n<\/div>\n\n\n<p><strong>Step 2:<\/strong><\/p>\n\n\n\n<p>Secure the cord slings to the last sixth of the single rope using a Prusik knot. To do this, use the cord to tie a double cow hitch around the single rope. Make sure that the overhand knot on the cord is neither in the Prusik knot nor in the heavy lift sling.<img class=\"\" alt=\"\" width=\"\" height=\"\"><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-step3.jpg\"><img decoding=\"async\" src=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-step3-300x225.jpg\" alt=\"Build your own suspension trainer\" class=\"wp-image-1151\"\/><\/a><figcaption class=\"wp-element-caption\">Step 2 &#8211; Part 1<\/figcaption><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-step4.jpg\"><img decoding=\"async\" src=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-step4-300x225.jpg\" alt=\"Build your own suspension trainer\" class=\"wp-image-1152\"\/><\/a><figcaption class=\"wp-element-caption\">Step 2 &#8211; Part 2<\/figcaption><\/figure>\n<\/div>\n\n\n<p><strong>Step 3:<\/strong><\/p>\n\n\n\n<p>For safety reasons, tie both ends of the single rope in a simple overhand knot.<img class=\"\" alt=\"\" width=\"\" height=\"\"><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-step5.jpg\"><img decoding=\"async\" src=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-step5-300x225.jpg\" alt=\"Build your own suspension trainer\" class=\"wp-image-1153\"\/><\/a><figcaption class=\"wp-element-caption\">Step 3<\/figcaption><\/figure>\n<\/div>\n\n\n<p><strong>Step 4:<\/strong><\/p>\n\n\n\n<p>Position the pulley in the middle of the single rope so that it can be attached to a tree, pole or hook.<img class=\"\" alt=\"\" width=\"\" height=\"\"><img class=\"\" alt=\"\" width=\"\" height=\"\"><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-step6.jpg\"><img decoding=\"async\" src=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-step6-300x225.jpg\" alt=\"Build your own suspension trainer\" class=\"wp-image-1154\"\/><\/a><figcaption class=\"wp-element-caption\">Step 4 &#8211; Part 1<\/figcaption><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-step7.jpg\"><img decoding=\"async\" src=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-step7-300x193.jpg\" alt=\"Build your own suspension trainer\" class=\"wp-image-1155\"\/><\/a><figcaption class=\"wp-element-caption\">Step 4 &#8211; Part 2<\/figcaption><\/figure>\n<\/div>\n\n\n<p><strong>Step 5:<\/strong><\/p>\n\n\n\n<p>By using a Prusik knot on the heavy lift slings, we can continuously and individually adjust the suspension trainer for different exercises. To do make these adjustments, hold onto the Prusik knot and push it along the single rope.<img width=\"\" height=\"\" class=\"\" alt=\"\"><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-finished.jpg\"><img decoding=\"async\" src=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-finished-300x225.jpg\" alt=\"Build your own suspension trainer\" class=\"wp-image-1147\"\/><\/a><figcaption class=\"wp-element-caption\">The finished suspension trainer<\/figcaption><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-fastening-possibility.jpg\"><img decoding=\"async\" src=\"https:\/\/www.bergfreunde.de\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-fastening-possibility.jpg\" alt=\"Build your own suspension trainer\" class=\"wp-image-1146\"\/><\/a><figcaption class=\"wp-element-caption\">One of the many hanging options<\/figcaption><\/figure>\n<\/div>\n\n\n<p><strong>Notes<\/strong>: it is important for beginners to work with a skilled trainer a couple of times before training on their own. Trainers can show you what you\u2019re doing wrong and correct it before it\u2019s too late!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A while back our fellow Alpine Trekker Paul posted a comment about another article. We then started emailing back and forth with Paul, which eventually led to him writing instructions on how to build your own suspension trainer. Don\u2019t worry, you won\u2019t have to buy a whole bunch of bits and bobs to do so. [&hellip;]<\/p>\n","protected":false},"author":26,"featured_media":38675,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[189],"tags":[],"post_folder":[],"class_list":["post-38634","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advice"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How to Build Your Own Suspension Trainer | DIY Guide<\/title>\n<meta name=\"description\" content=\"A while back our fellow Alpine Trekker Paul posted a comment about another article. We then started emailing back and forth with Paul, which eventually\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.alpinetrek.co.uk\/blog\/diy-suspension-trainer\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DIY: Build your very own suspension trainer!\" \/>\n<meta property=\"og:description\" content=\"A while back our fellow Alpine Trekker Paul posted a comment about another article. We then started emailing back and forth with Paul, which eventually\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.alpinetrek.co.uk\/blog\/diy-suspension-trainer\/\" \/>\n<meta property=\"og:site_name\" content=\"Alpinetrek\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/bergfreunde\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-27T11:10:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-27T11:14:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2021\/05\/DIY-suspension-trainer-header.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1440\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Gastautor\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Gastautor\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":[\"Article\",\"BlogPosting\"],\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/diy-suspension-trainer\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/diy-suspension-trainer\\\/\"},\"author\":{\"name\":\"Gastautor\",\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/#\\\/schema\\\/person\\\/6ac3327294ce276d7318b1f9c408382e\"},\"headline\":\"DIY: Build your very own suspension trainer!\",\"datePublished\":\"2023-06-27T11:10:22+00:00\",\"dateModified\":\"2023-06-27T11:14:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/diy-suspension-trainer\\\/\"},\"wordCount\":877,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/diy-suspension-trainer\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/05\\\/DIY-suspension-trainer-header.jpg\",\"articleSection\":[\"Advice\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/diy-suspension-trainer\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/diy-suspension-trainer\\\/\",\"url\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/diy-suspension-trainer\\\/\",\"name\":\"How to Build Your Own Suspension Trainer | DIY Guide\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/diy-suspension-trainer\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/diy-suspension-trainer\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.alpinetrek.co.uk\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/05\\\/DIY-suspension-trainer-header.jpg\",\"datePublished\":\"2023-06-27T11:10:22+00:00\",\"dateModified\":\"2023-06-27T11:14:24+00:00\",\"description\":\"A while back our fellow Alpine Trekker Paul posted a comment about another article. 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