Full Library of Suspension Training Exercises For Building Muscle and Strength

Exercise Time Stamps and resources:
NOSSK Suspension Equipment: bit.ly/33nlhKq
Grind Style Calisthenics: amzn.to/32TQhQh
Squat Chain (Quads, glutes, calves, hips) 0:39
Pistol Squats: 0:42
Bulgarian Split Squat 1:43
Suspension Split Squat 2:51
Suspension Sissy Squat 3:29
Pull Chain (Lats, Traps, rear delts, biceps) 4:06
Rear Delt Fly 4:09
Suspension Row 4:47
Single Arm Row 5:33
Jack-knife Pull-up 6:19
Straight Arm Pull-Down 7:06
Bicep Curls 7:51
Pull-Ups 8:25
Push Chain (Chest, shoulders, triceps) 9:06
Suspension Push-Ups 9:09
Chest Fly 10:10
Triceps Extension 10:39
Dips 11:20
Suspension Jack Knife Push-Ups 12:00
Deltoid Y-Fly 12:45
Flexion Chain (Abs, core, hips) 13:23
Suspension Knee Raise 13:25
Foot Suspended Plank 14:03
Hand Suspended Plank 14:32
Suspended Body Saw 14:52
Suspension Stretch-Outs 15:19
Suspension Knee-Tuck 15:42
Foot Suspension Mt. Climbers 16:28
Hand Suspension Mt. Climbers 16:55
Suspension Sit-Ups 17:19
Extension Chain (Glutes, hamstrings, lower back) 17:51
Suspension Hip-Hinge 17:53
Hamstring Curls 18:24
Suspension Rev. Plank 19:02
Suspension Bridge 19:38
Lateral Chain ( Obliques, hips, core, Shoulders) 20:13
Hand Suspended Side Plank 20:16
Foot Suspended Side Plank 20:34
Dynamic Side Plank 21:04
Oblique Sit-Up 21:34
#suspensiontraining #workout #exercises

[@oscarstenberg2745]

Watched in 2x speed to work ear muscles and recieve Matt's wisdom faster.

[@Jack-my4mx]

Underrated comment 🤣

[@RedDeltaProject]

LOL!

[@otucanal-wv2rt]

For the sake of progressive overload, I would start with 1.25x and move up gradually.

[@davidrodriguez4016]

I don't understand how this video doesn't have 1M views. Great job!

[@Limbaugh_]

If you put a timestamp at 0:00 then it’ll let us see the timestamps sectioned in the video

[@riccosx8143]

As a new suspension training person, I saved about 20 different vids to a YT playlist. Now I only have 1. I appreciate the work you must have put into this, many thanks. #organization

[@RedDeltaProject]

Glad to help and welcome! If you ever have questions or want to shoot some ideas my way hit me up on Instagram @red.delta.project

[@nza1804]

This video is a goldmine. Suspension training is so different compared to many types of exercise. Thanks a bunch for making this video and I enjoy your channel. Also, little tip that you should timestamp 0:00 so the video will be sectioned to different chapters automatically.

[@maxstewart1374]

I’ve scrolled through a lotta bs about exercises for suspension trainers. Finally! Something that ACTUALLY WORKS and a guy who ACTUALLY knows what he’s talking about!

[@RedDeltaProject]

Appreciate that Max, at the end of the day, there's nothing special about these trainers or the exercises we do. It's just different flavor of the same old basic staples. Keeping things simple and basic is the key!

[@LeeDowningKeat]

A full and comprehensive guides with so much useful. Great coaching through each move with even highlighting progressions and regressions, awesome work matt

[@denvergriffin5555]

What a great video and channel. That Bulgarian on suspension straps is one of those "best exercises few people are doing." Unweighted, try it moving your arms just as you would when running - doesn't affect the load, but slightly affects the balance and makes it feel exactly like a loaded running stride - tremendous carryover for runners and hikers. It eliminates the problem with Bulgarians with back foot on a static bench or bar - with suspension, you can "finish" the drive phase from hip to ankle. One of the great thing about suspension/rings - you don't "run into" the bar/floor etc and get fuller ROM on many movements.

[@jimmynich4791]

Everyone with a suspension trainer needs to watch this.

[@davincibz1]

GOLD! All hip hinge exercises are spine saving!!!

[@Bebe-or9nw]

I almost returned my suspension trainer cause I had no idea what to do with it. Thanks so much for this awesome video. I'll be incorporating these.

[@piyushdwivedi7195]

Much respect for bringing us quality content for so many years!

[@RedDeltaProject]

And much appreciation for watching it all this time 🙏

[@whitecreek]

Absolutely

[@wyatthuggins3292]

Great work matt. You’re a frigin super hero. I’m going to use all of these from now on. Thanks!

[@kimberly6014]

This is great! Thank you!!!

[@benjaminwetscher9614]

That’s awesome 👏. Thanks Matt. 💯 Legend

[@regprofant6984]

GREAT VIDEO AS USUAL.

[@jonathanpleban4662]

Great video! Lots of very useful info. I especially appreciate all of the notes on what height the handles should be set at for each exercise.

[@nikhilmohan2064]

Great video...Shows a lot of variety and ideas to use while training.. Thanks.. Keep it up!!

[@milangra1404]

great video

[@mdo5121]

Thanks for the variety

[@zippygti]

Excellent explanation and demo of all the different exercises, thank you!

[@whitecreek]

Fantastic guide. You don't get these any better 👍👍👍👍👍👍👍👍👍

[@spencer07904]

Great video 👍🏽👍🏽

[@rpeebles8655]

Thank you so much for this! Great reference material!

[@TheRock-xj7hs]

Holy moly! Looks like I’m starting all over again just about. You’re strong! Fantastic instruction. Thank you so much.

[@SilenceInTheBliss]

You are a gem. You give so much. Thank you, Matt. I've bought many of your books because you are just the coolest!🙂

[@e.e.8589]

Awesome

[@amoghpratapsingh4938]

A little advice you should do individual muscle workouts with every equipment like suspension trainer and gymnastics rings . Like other channels do. This will help you to grow your channel. And work on promising and catchy thumbnails. Big fan

[@RedDeltaProject]

Many more to come for sure, this is just the tip fo the ice berg, but you may be right, might be ebst to break this up into several videos

[@obaolori]

@@RedDeltaProject make a viable library for your app and homepage

[@ddpwe5269]

Yeah, it seems a lot of channels are picking up on this. Make larger videos to start, then split them up in to more bite-size content. I mean, it can only add more views for a little more work, right?

[@edge3220]

This is awesome! Thanks for doing this video.

[@RedDeltaProject]

My pleasure! keep an eye out for the Isometric version later this week

[@a.schnitzer9325]

Exactly what I needed. Thank you!

[@RedDeltaProject]

Happy to provide! happy training!

[@loulopez554]

Yes these straps are the best I've used at a very affordable price.

[@donatina1987]

That is amazing wow thanks thanks thanks

[@wolfydragon4511]

Good info and will watch a few times to take it all in... Excellent as always matt. 👍💪💯🙏

[@RedDeltaProject]

Awesome thank you! Big time appreciation WD!

[@coachetown]

well done, thank you for keeping your shirt on

[@loulopez554]

What I like most about your videos is that you cover every type of training instead of claiming one method or training tool is better than another.

[@RedDeltaProject]

Appreciate that Lou. It's fine to have your favorites, but why limit your options?

[@sambitmohapatra6492]

Waiting for your videos on Overcoming Isometrics.. Kinda excited, Matt!

[@RedDeltaProject]

For sure, I start shooting tomorrow!

[@loulopez554]

Hey Matt your videos and books are the best!

[@RedDeltaProject]

Thank you very much Lou, much appreciated!

[@petersimon5874]

Thank you Matt. 👍💪

[@RedDeltaProject]

No problem 👍 happy training Peter!

[@petersimon5874]

@@RedDeltaProject Thank you 🙂

[@FedericoRodriguez-sc3gv]

Amazing Bible for the strap training! Brilliant Matt!

[@RedDeltaProject]

Glad you like it Federico!

[@FacePunch0]

Great library! 👍 I appreciate your content.

[@RedDeltaProject]

Much appreciated!

[@zday40k]

amazing tutorial, thanks for the upload :)

[@RedDeltaProject]

You're welcome!

[@ChavokaGames]

Matt, you are BY FAR my favorite, much love from Brazil (Muito armor do Brasil as we say here) cheers!

[@RedDeltaProject]

Happy to provide, stay strong there in Brazil!

[@nicolaschristophorou8671]

Awesome video Matt! Great content! How about face pulls? I integrated them in my pull day as a finisher circuiting them with lat pulldowns and bicep curls and I find they are great to work the traps. Thanks again for sharing your knowledge!

[@RedDeltaProject]

Those are great too, although I never really made them pat of my routine which is why I didn't really think to put them in. That an the Y-fly is very much the same thing.

[@donatina1987]

Subscribed 😊

[@moawada]

Fanastic reference, even better than the one day TRX workshop.

[@royliang4540]

Matt made all these exercises look so easy :')

[@RedDeltaProject]

Appreciate that Roy, making this video was actually a heck of a workout through!

[@regprofant8609]

This is the absolutely the best video on straps that I have seen and I have seen a lot. I will also say again and again that you are the only one worth watching as others seem to just be a waste of time

[@RedDeltaProject]

So good to read your words again there Reg, hope you're doing well and staying strong my friend!

[@regprofant8609]

I try not to comment as I have noticed you are now getting comments that display appreciation. You are getting more quality people. It seems the good ones always take a little longer for people to appreciate. I am happy for you be assured that I am always watching and appreciating you but will comment vary little as I know your time is valuable.

[@papasitoman]

Thanks for making this for us! You probably got a great workout Haha

[@RedDeltaProject]

That I did, this took about 5 days to make and I'm still feeling it!

[@alperenozen7582]

Suspension training encyclopedia...

[@dropweightdaddy]

I can personally testify that I’ve read 4 of Matt’s books and I have NOT been disappointed with any of them. DWD Approved.

[@RedDeltaProject]

Thank you Michael!

[@thedudeboi6913]

Hi Matt, loving your channel and material. Sorry for the long message haha. Question if you dont mind with a little backstory, im currently resting my joints, specifically my elbows from being a beginner with bodyweight training and going hard for the past 3 months, maybe a week and I'll be good hopefull, it's not terribly bad, just being safe, I'm a drummer by trade. Unfortunately I learned proper form on your channel only after the minor injury haha. I bought some rings to work with after I feel better. Anyway, the question is how many exercises would you focus on in a plan for each chain? Curious because I'm revamping my training program after I heal to progess with rings.

[@piyushdwivedi7195]

Finally built a suspension trainer at home so back here for a recap.

[@RedDeltaProject]

Way to take action Piyush! Way to go, send me a pic of it on instagram if you get a chance

[@phoenixflyz_]

😶 F****** incredible. Thank. You.!!

[@FlashToso]

Like your videos. I am puzzled that I don't see variation of height & separation of anchor points or a floating anchor (broomstick). I would like ot see more emphasis of joint articulations to affect different angles of joints, like shoulder pressups.

[@regprofant6984]

As usual your videos are always great. There's a lot of videos out there but for me they are just a waist of time ,so I will just rely on yours

[@RedDeltaProject]

Always good to hear from you Reg, and happy training my friend!

[@TheFxEditor]

I like this video alot. Maybe next video would be like full library of isometric exercises?

[@RedDeltaProject]

For sure, I start shooting tomorrow.

[@TheFxEditor]

RedDeltaProject I appreciate your comment. I really enjoy the content you provide with calisthenics. Really helped change my perspective and approach to training!

[@liftingafterdark3241]

Great video! Do you have any tips (or last videos) on mounting a suspension trainer to have the most versatility?

[@RedDeltaProject]

The best way to mount a trainer is from an overhead support that allows the handles to move from a few inches above the floor to a full overhead reach.

[@bhaskarborgohaincontent9834]

Awesome video bro really wanted to see you workout...love from northeast India

[@RedDeltaProject]

Wow! India is a beautiful country, gotta get out there sometime

[@bhaskarborgohaincontent9834]

@@RedDeltaProject you are always welcome

[@abc456f]

Great work! Two questions: How limiting is having a trainer anchored to a door? Impossible to get completely under or further behind the anchor point. Also, any calf specific movements? Thanks very much.

[@RedDeltaProject]

It's pretty limited. Personally, I always prefer to hang from overhead if I can.

[@sudarshanjahagirdar1978]

Face pulls is also a great exercise that you can do with a suspension trainer. Also I saw no excercise to target the lateral delta.

[@RedDeltaProject]

No need for one, the Y-fly hits all three heads as does all pushing and pulling moves.

[@michaelatkinson8083]

Do you have any workout ideas for training forearm flexors and forearm extensors using suspension trainer???

[@RedDeltaProject]

I just use this simple technique: kzbin.info/www/bejne/oGOui42ZqcSDoLs

[@djpuplex]

Can we expect a overcoming isometric video in this style? That would be great.

[@RedDeltaProject]

Absolutely, only that's going to be a series of videos by tension chain, so it will be a little easier to access. I'm starting to record tomorrow.

[@djpuplex]

@@RedDeltaProject 👍

[@marianolarrosa79]

Matt presents me with this situation when I do super series with iso push + push ups or iso pull + rows. What happens is that in the iso I push or pull as if my life depended on that force and it feels fantastic, but when doing the dynamic exercise I can't do more than a few repetitions, my muscles are fried. The question is. Should I make the iso less intense or shorter in duration? or continue like this and over time see if I can do one more repetition? I hope I was clear. Thanks Matt.

[@RedDeltaProject]

Depends on what you're going for. If you're trying to work your muscles hard for the sake of strength and hypertrophy then what you're doing is fine. but if you want to practice and improve the dynamic moves specifically then just 1-2 sets of the iso for 508 seconds will be enough.

[@markcoupland3916]

Im 48 yrs old feeling abit beat up with dumbell, KB, exercises, love resistance bands, want to get more into suspension training especially leg workouts but my balance is pants. Any suggestions?

[@RedDeltaProject]

You're on the right track there Mark. Check out the videos I'm putting out all this month (December) which is all about suspension training exercises and workouts.

[@LeeDowningKeat]

What would you say is harder a shrimp squat or pistol squat? Also which one is better for someone with poor ankle mobility?

[@RedDeltaProject]

They are both challenging in their own right, sort of a apples or oranges comparison. Some will have more luck with one or the other depending on what sort of strength, mobility and stability they have in various circumstances. The pistol might be a bit easier on the ankle mobility but poor ankle mobility will hold both back if it's lacking too much

[@el-adcohen8201]

Hey. I'm finishing my degree in physical therapy right now. This video needs to be shown to every single physical therapy student in their first or second year. Then I would not hear any more "but how do I train it at home"

[@RedDeltaProject]

I second that, in my mind, if every ecent place to live can have running water and electricity, it can certainly have a suspension system hanging up somewhere.

[@kevinahles5100]

Which do you prefer using between the Nossk suspension or the Iso trainer by Worldfit?

[@RedDeltaProject]

I use both, the isotrainer is best for isometric work, but meh for suspension training. The NOSSK trainers are best for suspension but meh for isometrics

[@ozzierobles2417]

Sometimes when I do certain movements like rear delt flies or chest flies, or even bicep curls on the gymnastic rings I sometimes lose tension on the straps, and reason why that may be?

[@RedDeltaProject]

You're pulling up too far and your weight is moving to your toes, or you're using a bit too much momentum and it's moving into the straps. arch your back a bit more, lean back and slow on down.

[@ozzierobles2417]

When I do chest flies the straps always rub on my arms and it feels like that one of the reasons I'm not feeling it well. And Last question I have the monkii bar 2 and gymnastic rings and I sometimes flip between the two when i workout and I could notice a difference as far as the benefits between the two, as far as the product your using in this video are there any types of benefits with these suspension straps that you feel might be better? I like to give things a try even if theres a slight better difference. Thanks

[@svennothnagel9281]

Matt,dont you ever do any excercises like deadlifting or calve raises? I know that its no callisthenics stuff☝

[@AL_FARID_23]

Hey Matt At 9:00 is this the Nosk suspension trainer?

[@RedDeltaProject]

Yep! It's all NOSSK in this video. I may be switching between the different types, of the Twin Trainer, the RT-17 and the Home Trainer

[@akaerik1]

Do you think suspension training would be a good way to start for a 380 pounder

[@RedDeltaProject]

Absolutely! I would certainly start with a set of straps as that will allow you to adjust your resistance to whatever you need.

[@uglyduckling2205]

Can all these be done with rings too?

[@RedDeltaProject]

Most of them sure, ring are a type of suspension trainer after all. You may want to run a hand towel through the things for some of the more single joint moves like curl and rear flys since the handles don't rotate though.

[@rayvincyful1]

No facepull? Jeff is disappointed. Don't forget the rotator cuff. 😅✌

[@RedDeltaProject]

Sure add that in, I had to widdle down a list from over 80 moves to this key lot. Besides, all upper body suspension work will engage you rotators very well for stability, especially those dips.

[@strahinja95]

I've heard that you've got some good advice on your channel, but given the fact that all your videos are titled in a way that associates me in a way that you are giving only a tiny bit of knowledge in every of them, i will not watch them. Meaning i got the impression that you give out a lot of techniques, and not enough principles. If you give out techniques it might as well be a worthy one, such as Tom Merrick creating a video on how to do a hanstand. That packs a punch. That is just something that i noticed, and wanted to point out because you seem to know what you are saying, but delivery is not what i would like it to be, and it makes me not want to watch your channel.

[@RedDeltaProject]

To each their own, I used to make much longer videos and go into much deeper dives but in truth you can only cover so much in a video and most poeple aren't willing to watch a 15 minute video on grip strength. I could easily make each one of these moves a 90-minute video and still be just scratching the surface. That, and my aim is to give just one actionable take away in most of my videos. Watching a video with 5-10 points but if people don't take action on them then it was a waste of time. All the learning in th world is worthless unless it's applied. I'e found making one simple point in a video has a more action response than the longer videos which don't do nearly as well.