Primary: Back, Abdominals (latissiums, erector spinae, abdomini)

Secondary: Legs (quadriceps, ischiocrurale M.)

In this variant of the Golfrotation the range of motion is much larger, since the respective outer leg is rotated with the tip of the toe in the direction of movement. The back is always straight or is in a light lordosis.

The following figures illustrate the exercise Golfrotation, Feet staggered, Arms straight and Hands together:

sling-training_Golfrotation_Füße versetzt, Arme gestreckt und Hände beieinander_1.jpg sling-training_Golfrotation_Füße versetzt, Arme gestreckt und Hände beieinander_2.jpg
Suspension Training Back Exercises

Starting Position

The upper body is upright, the knees are bent at 90 to 120 degrees and the body weight is shifted to the heel. The arms are straight in front of the body and parallel to each other. With palms facing down. Your eyes focus the point of suspension.

Final Position

The body and the arms are rotated in one direction. The knees are bent between 90 and 120 degrees. Both arms are straight and held next to your body at shoulder height.

Movement 1

The upper body is turned to the side so far that a clear tension is felt in the back muscles. Here, the more distant leg to the VarioSling is rotated on the balls in direction of movement.

Movement 2

Thereafter turn your upper body to the opposite side.


The more dynamic you perform the exercise, the stronger the mobilizing effect. The longer you stay in the initial or final position, the more intense the stretching.