Suspension training is a great way to spice up calisthenics. By adding a level of instability to familiar movements like pushups and rows, you can further engage and challenge the muscles that stabilize the joints involved in those movements.
In this post I’ll show you how to build a set of suspension straps at a price far below the commercial offerings. To start with, you’ll need three cinch straps, a foot of 1” PVC pipe, a pair of scissors, a lighter, a carabiner and a quick link for chain. Cinch straps are a little different than ratchet straps, but they’re in the same location at the hardware store.
Just a quick note on safety here: look for straps and hardware with weight ratings. These ratings will let you know if the materials you plan to use will be strong enough. Remember that you’ll be suspended on this stuff, so don’t sacrifice safety to save a couple dollars. Get materials to build gear you can trust!
Cut the PVC pipe in half. Boom: handles! While we’re cutting stuff up, cut the buckle off one of the cinch straps, and use the lighter to make sure the end doesn’t fray.
Remember that overhand loop knot from the lat pull down? Make one big loop with the buckle-less cinch strap and tie a tie an overhand loop knot at the end. Starting from the knot-end, continue to tie overhand knots at intervals of 6 inches until you reach the opposite end. Put the quick link in this last loop. This strap becomes the “trunk” of the suspension strap and the loops are essentially adjustable anchor loops. The quick link is where the other two straps will connect. The carabiner gets used to connect the anchor loops when you loop the strap around your rack, pull up bar, tree branch, playground equipment, etc.
Back to the other two straps: Feed one end of one strap through a PVC handle, through the quick link, and then through the buckle to create a loop. Repeat for the other side. We could stop here, but we’re on a roll!
Go set the straps up and get them adjusted for typical working length. Chances are you have a bunch of extra strap on the two handle loops. Cut off 24-36” from each strap. Use the lighter to de-fray all the cut ends. Now put one of the cut-off straps through the handle and tie a square knot to make a loop. Repeat on the other side for a pair of foot cradles.
Congratulations on creating your very own suspension straps! As always, share your experience in the comments or over on the Facebook page!