Suspension Trainer Squat And Pull

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The suspension trainer squat and pull workout is designed to primarily engage the upper back and quads.

The suspension trainer plays a crucial role in this workout by providing instability and resistance.

By using the suspension trainer, you can target and strengthen the specific muscles without overstating the effect on auxiliary muscles.

This workout is an effective way to build upper back and quad strength using the suspension trainer.

Stand facing the suspension trainer with your feet shoulder-width apart.
Hold the handles of the suspension trainer with an overhand grip, palms facing down.
Lean back, keeping your body straight and your arms extended in front of you.
Lower your body into a squat position, bending at the knees and hips, while keeping your back straight.
As you squat down, simultaneously pull the handles of the suspension trainer towards your chest, squeezing your shoulder blades together.
Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position while extending your arms back out in front of you.
Repeat the squat and pull exercise for the desired number of repetitions.

Engage your upper back by retracting your shoulder blades and pulling them down towards your hips. Imagine squeezing a pencil between your shoulder blades throughout the entire exercise. This will help you maintain a strong and stable upper body position.
Focus on driving through your heels as you squat down, keeping your weight centered and your knees tracking in line with your toes. This will activate your quads and ensure proper alignment, reducing the risk of knee injuries.
Keep your core tight and maintain a neutral spine throughout the movement. Imagine pulling your belly button towards your spine, creating a strong and stable foundation for the exercise. This will help you engage your deep core muscles and protect your lower back.
Control the movement both on the way down and on the way up. Avoid rushing through the exercise and instead, focus on the mind-muscle connection. Feel the burn in your quads and upper back as you lower yourself down and powerfully push back up to the starting position.
Don’t forget to breathe! Inhale as you lower yourself down and exhale as you push back up. This will help you maintain proper form and provide your muscles with the oxygen they need to perform at their best.