Primary: Back, Arms, Shoulder (latissimus, erector spinae, deltoideus, bizeps brachii,)
Secondary: Legs, Glutes (ischiocrurale M., gastrocnemius, gluteus max.)

This exercise combines the upper back and leg training.

The following figures illustrate the exercise High-Row Squat:

sling-training_Rücken_High Row Squat_1.jpg sling-training_Rücken_High Row Squat_2.jpg
Suspension Training Exercise For The Back

Starting Position

The elbows are bent at shoulder height about
90  degrees.  The  palms  face  downward.  The
upper body is upright. The feet are placed hip
width apart.

Final Position

The knees are bent about 90 degrees and your
hip is at a right angle to the thighs. The back
straight. The body weight is on your heels. The
arms are stretched away from the body. With
palms facing down.

Movement 1

The buttocks are moving slowly toward the floor until the knees are bent about 90 degrees.
During the downward movement the arms are stretched.

Movement 2

By simultaneous flexion of the arms and extension of the knee, assisted by the arm, back
and leg muscles the body is raised up again.


You can decide for yourself which muscles you want to use. Either you push yourself up with the leg muscles or you pull yourself up actively with the muscles of your arms and back.