Suspension Training Drill 1 (known as ST1) is a series of five exercises using straps suspended from various types of anchor points to train the whole body.
Suspension Training Drill 1 exercises, when conducted in the correct order and correct number of repetitions, provide a moderate muscular endurance challenge to supplement other physical training conditioning drills.
When used with Suspension Drill 2, Suspension Training Drill 1 exercises prepare the body for more vigorous physical training and test events.
The Suspension Training Drill 1 exercises consists of the following exercises:
- Suspension Push-Up
- Incline Calf Raise
- Decline I-T-Y Raise
- Assisted Squat
- Decline Biceps Curl
SUSPENSION PUSH-UP
The Suspension Push-Up is the first exercise in Suspension Training Drill 1.
It challenges shoulder stability by suspending either the feet or the hands above the ground.
Figure 10-1 breaks down the exercise as conducted by an individual Soldier with the hands suspended above the ground:
Starting Position
The starting position for the Suspension Push-Up is the Front Leaning Rest position, with hands in the straps suspended from the ground.
Elbows are fully extended and feet are no more than shoulder width apart on the ground.
Movement
● The Soldier may adjust the straps that incline the Soldier’s body from 15 to 45 degrees from horizontal.
● From the starting position, perform a controlled Push-Up by maintaining the suspended hand position while flexing the elbows to lower the body toward the ground.
● From the down position, fully extend the elbows to return to the starting position.
Repetitions
● Repeat this exercise 5–10 times.
Figure 10-1. ST1.1 Suspension Push-Up
INCLINE CALF RAISE
The Incline Calf Raise is the second exercise in Suspension Training Drill 1.
This exercise uses the suspension trainer to incline the body to increase the challenges to the muscles of the lower leg.
Incline exercises position the body in a forward lean.
Figure 10-2 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position for the Incline Calf Raise is the Straddle Stance position with hands holding the straps without tension at waist height.
Movement
● From the starting position, lean forward generating tension in the straps, keeping the body in a straight line from the head to the heels.
Body weight is supported on the hands and feet.
The angle of the body in relation to the ground will be adjusted to meet the goal of the physical training session.
● While maintaining this position, raise the heels up off the ground to balance on the balls of the feet.
● Pause in the up position before lowering the heels back to the ground.
Repetitions
● Repeat this exercise 5–10 times.
Figure 10-2. ST1.2 Incline Calf Raise
Other Modifications
As skill improves, modify this exercise by—
● Changing the angle of the body in relation to the ground.
● Balancing on one foot and raising one heel at a time.
● Slightly flexing the knees while raising the heels.
DECLINE I-T-Y RAISE
The Decline I-T-Y Raise is the third exercise in Suspension Training Drill 1.
This exercise uses the suspension trainer to decline the body to increase the challenges to the muscles of the upper back and shoulders.
Decline exercises position the body in a backward lean.
Figure 10-3 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position for the Decline I-T-Y Raise is the Straddle Stance in a backward lean with the suspension straps held at tension above the head.
Movement
● From the starting position, pull tension on the straps to move the body to the vertical, creating a straight line when viewed from the side from the hands to the heels.
Body weight will be supported by the hands and feet.
● From this position, allow the body to decline further back.
As the body moves back, the arms move forward in front of the head.
This completes one repetition.
Repetitions
● Complete this pattern for 5–10 repetitions before repeating the exercise with the arms in the “Y” or “T” position.
The T position is illustrated in the bottom row of images.
Figure 10-3. ST1.3 Decline I-T-Y Raise
ASSISTED SQUAT
The Assisted Squat is the fourth exercise in Suspension Training Drill 1.
This exercise uses the suspension trainer to assist a Soldier’s balance and increase the depth of the squat.
Figure 10-4 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position for the Assisted Squat is the Straddle Stance with the suspension straps held at tension at chest height.
Movement
● From the starting position, perform a squat, pulling more tension on the straps to assist with balance, depth of the squat motion, or to alleviate the load on the thigh muscles.
Repetitions
● Complete this exercise 5–10 times.
Figure 10-4. ST1.4 Assisted Squat
DECLINE BICEPS CURL
The Decline Biceps Curl is the fifth exercise in Suspension Training Drill 1.
This exercise uses the suspension trainer to decline the body to increase the challenges to the biceps muscles using body weight.
Decline exercises utilize a backward lean.
Figure 10-5 on page 10-4 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position for the Decline Biceps Curl is the Straddle Stance position with the suspension straps held at tension at chest level using a closed, supinated, or underhand grip.
Movement
● From the starting position, lean back either by moving the feet further beneath the strap handles or extending the elbows.
● From the declined position, pull up on the straps by bending the elbows to bring the strap handles toward the chest.
The body remains straight throughout the movement.
Repetitions
● Complete this exercise 5–10 times, returning to the starting position after the final repetition.
Additional Guidance
● To increase the workload or challenge, lengthen the straps to increase the angle of the decline.
Figure 10-5. ST1.5 Decline Biceps Curl