Advantages of training with a Sling Trainer 

Sling trainers are more than just a pair of slings made of heavy-duty fabric. Rather, it is a sophisticated training device for functional training using only your own body weight. These are the advantages of the sling trainer: 

• Extremely light & takes up little space 
• Versatility thanks to different areas of application, foot straps & exercises 
• Mobile use for travel enthusiasts 
• Exercises with your own body weight, no additional equipment required 
• Functional training for entire muscle chains 
• Ideal for improving inter- and intramuscular coordination 

Functional training at the highest level 

Classic strength training on machines and with dumbbells is already effective. It provides training stimuli in terms of strength and strength endurance. It allows muscles to grow in their entirety. The disadvantage: this gain in strength cannot be transferred one-to-one to everyday life. This is because the muscle chains in your body are not trained in their natural interplay. This is exactly where functional training with the sling trainer comes in. The exercises are designed in such a way that several joints and muscles are always included in an exercise. 

A pulley for advanced users also provides more instability during training so that more complex exercises can be performed. Here, the muscles and especially the deep muscles have to perform additional stabilization work. Stabilization work that is otherwise neglected. This is a big plus for performance in everyday life as well as in sport. Anyone who regularly integrates functional training with the Sling Trainer into their training plan can also massively reduce their susceptibility to injury.

Good to know: Especially in times when functional training, Crossfit and the like are becoming increasingly popular, sling trainers are an ideal addition to freeletics and strength training in the gym. They can be attached to power racks, rigs or higher squat racks in just a few simple steps, allowing athletes to train in a variety of ways, from warm-ups to targeted weak point training. 

Sling Trainers from SQMIZE® 

Sling trainers are a high-quality tool for your everyday training - whether indoors or outdoors. The equipment from SQMIZE® impresses with its heavy-duty belt system made of industrial nylon. The 3.8 cm wide and double-layered straps can withstand a load of up to 560 kg. 

The overall package is rounded off with 9 mm thick carabiners made of high-strength steel and non-slip handles for maximum grip during workouts. The professional version SQMIZE® ZTX800 is designed for even more action with a belt load resistance of up to 800 kg and a pulley included. 

By the way: SQMIZE® also offers a suitable fastening set to ensure that the belt system hangs securely in the training room. This consists of a solid wall hook with a diameter of 17 mm and the corresponding screw fittings.

Caution: Ensure that the Sling Trainer is securely fastened

 Always make sure that the belt system is securely fastened to your training location before training with the sling trainer. Use the material supplied and attach the sling trainer as described in the instructions. Depending on the nature of the walls and ceilings, special dowels may be required. 

Training exercises with the Sling Trainer

The feature that unites all exercises for the sling trainer is the focus on functional whole-body exercises. The bottom line is that you can complete an effective full-body workout from the calf to the neck with just one device. We would like to introduce you to a few particularly effective exercises for your workout with the sling trainer as examples of many other exercises and exercise variations: 

• Squats (target muscle: legs) 
• Lunges (target muscle: legs) 
• Bridge (target muscle: core) 
• Dynamic crunch (target muscle: core) 
• Lateral crunch (target muscle: core) 
• Plank (target muscle: core) 
• Hipthrust (target muscle: glutes) 
• Standing rows (target muscle: back) 
• Pull-ups (target muscle: Back) 
• Butterfly reverse (target muscle: shoulders) 
• Butterfly (target muscle: chest)
• Chest press (target muscle: chest) 
• Bicep curl (target muscle: biceps) 
• Tricep press (target muscle: triceps) 

However, the exercises mentioned are just a small foretaste of your full-body workout with the sling trainer. You can also perform numerous exercises in different grip variations as well as with one arm or one leg, which significantly increases your range of variation and the intensity of your training. You can make your sling trainer workout even more challenging by using fitness bands or additional weight in the form of weight vests, etc. 

The right technique - safe and effective training 

As with any form of training, the right technique is the be-all and end-all. This is especially true for functional and free training in order to train effectively and injury-free. You should pay particular attention to the following points: 

• Safe stance: Remember that you are literally hanging in the air when training with the sling trainer. This makes a secure stance all the more important. Ideally, you should therefore train on a non-slip surface, with non-slip sports shoes or alternatively barefoot.
• Maintain basic tension: To ensure that your workout is effective and safe, you should always maintain active basic tension in your core. This stabilizes you, supports the development of strength and reduces the risk of injury from unhealthy and unnatural bends. 
• Clean execution: Always perform each exercise in a controlled, slow manner and without momentum. This ensures optimal activation of the muscle fibers involved and reduces the risk of injury. 
• Increase steadily: Start your training with the sling trainer slowly with simple exercises and increase steadily. Do the same with the training duration and the number of repetitions per set. 
• Pay attention to rest and regeneration: The muscle does not grow under load, but during the break. For optimum results, you should take a break of at least 48 hours after each workout to recover. Recovery is also important to avoid injuries caused by overloading. 

FAQ - Frequently asked questions about the Sling Trainer 

Which exercises are suitable for training with a Sling Trainer? 

The training equipment is suitable for numerous isolation and compound exercises in the field of bodyweight training. In addition to rowing exercises and squats, these include the chest press, curls, dips for the triceps and various exercises for the abdominal muscles, from crunches to the side plank. The sling trainer therefore offers a high degree of flexibility.

Which muscles can you train with a Sling Trainer? 

While many devices are limited to training individual areas of the body, sling trainers are suitable for full-body training. Several muscle groups are used simultaneously as part of bodyweight exercises. From the abdominal muscles, thighs and chest muscles to the back and biceps, nothing is left to be desired. Functional training with the sling trainer is particularly effective for a number of small auxiliary muscles that are often neglected. 

How effective is training with a Sling Trainer? 

The sling trainer is designed for functional training. Accordingly, you use it to train the body's natural movement sequences, which is important both in everyday life and for performance development in sport. In addition to the actual muscle strength, the interaction of several muscles within a muscle chain (intramuscular coordination) is also trained. Against this background, training with the sling trainer is very effective, but should be supplemented by classic strength training for maximum strength and muscle growth. 

Where is the best place to attach the Sling Trainer? 

You can securely attach the equipment in many places using a carabiner made of high-strength steel. A wall or ceiling mount is ideal for low-impact exercises. Alternatively, a pull-up bar screwed into the wall can also be used as an anchor point. Thanks to the door anchor supplied with the SQMIZE® STX560 professional sling trainer, the equipment can also be securely attached to any room door for training. Outdoors, you can easily attach the sling trainer to load-bearing branches, fences or goalposts. Please always note that objects to which straps are attached can bear your own body weight.