Suspension Body Saw

Suspension Body Saw: So führst du sie aus

1. 1Set the suspension straps so the foot cradles hang roughly 6–12 inches off the floor, which puts your body close to parallel when you are in a plank.
2. 2Kneel facing away from the anchor point and place the tops of both feet into the foot cradles.
3. 3Lower onto your forearms with your elbows directly under your shoulders, hands flat or clasped, and press up into a forearm plank so your body forms a straight line from head to heels.
4. 4Brace your core firmly, squeeze your glutes, and make sure your hips are level — neither sagging toward the floor nor piking toward the ceiling.
5. 5Keeping your elbows planted and your body rigid, push through your forearms to drive your whole body backward toward your feet, so your shoulders travel behind your elbows and your arms end reaching out ahead of your head.
6. 6Pause for a brief moment at the end of the saw, where the lever is longest and the tension on your core and anterior deltoids peaks.
7. 7Pull your body forward over your elbows until your shoulders are stacked above them again and you are back in the starting plank position.
8. 8Continue sawing back and forward in a slow, controlled rhythm for the desired number of reps or time, maintaining a rigid body throughout.
9. 9Finish by returning to the plank, lowering your knees to the floor, and stepping your feet out of the cradles one at a time.

Technik-Tipps

• Brace your core as if you are about to take a punch before each rep — this pre-tension prevents your lower back from collapsing as the lever lengthens.
• Keep your hips perfectly level throughout the saw; any rotation or sagging is a sign you have gone beyond your current range of control — shorten the travel distance.
• Breathe out as you push back into the long position and in as you pull forward, keeping the ribs down rather than flaring them.
• Actively push the forearms into the floor and pull the shoulder blades apart (protract) to engage the serratus anterior and keep the upper back stable.
• Start with a short range of motion and only increase the travel once you can complete full reps with no hip drop or low-back arch.

Häufige Fehler

• Letting the hips sag toward the floor as the body travels back, which compresses the lumbar spine and removes the anti-extension challenge from the abs — shorten your range or reduce total reps.
• Piking the hips upward to compensate for weak core strength, which shifts the load away from the target muscles and turns the exercise into a different movement entirely.
• Moving too fast and using momentum rather than muscular control — this reduces time under tension for the rectus abdominis and anterior deltoids and increases shoulder instability.
• Starting with the elbows too far forward or back from under the shoulders, which alters the leverage and puts unnecessary strain on the shoulder joint.
• Letting the straps swing you rather than driving the movement yourself, which hands the work to the equipment and makes the rep impossible to control at the end range.

Häufig gestellte Fragen