Suspension Training Drill 2 (known as ST2) consists of exercises that, like Suspension Training Drill 1, are designed to improve balance and core stability while increasing movement and mobility.
Suspension Training Drill 2 exercises require increased levels of strength and mobility.
The five Suspension Training Drill 2 exercises are the Assisted Lateral Lunge, Suspension Leg-Tuck and Pike, Decline Pull-Up, Suspension Hamstring Curl, and Assisted Single-Leg Squat.
This section also illustrates suspended Climbing Drills 1 and 2 for Soldiers who have access to suspension trainers but lack climbing bar apparatus.
The Suspension Training Drill 2 exercises consists of the following exercises:
- Assisted Lateral Lunge
- Suspension Leg-Tuck and Pike
- Decline Pull-Up
- Suspension Hamstring Curl
- Assisted Single-Leg Squat
- Suspended Climbing Drills 1 and 2
ASSISTED LATERAL LUNGE
The Assisted Lateral Lunge is the first exercise in Suspension Training Drill 2.
This exercise uses the suspension trainer to assist a Soldier’s balance and increase the range of the lateral lunge movement.
Figure 10-6 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position for the Assisted Lateral Lunge is the Straddle Stance with the suspension straps held at tension at chest height.
Movement
● From the starting position, perform an exaggerated step to the left, bending the left knee while pulling increased tension on the straps.
The trunk remains facing ahead and, with the right foot remaining in its starting position, the right leg is abducted straight out to the side.
● From this position, pull on the straps to assist with a return to the starting position.
● The lateral lunge movement is then repeated to the right side.
Repetitions
● Complete this exercise 5–10 times.
Additional Guidance
● The movement can be modified by changing the range of motion of the lunge or the length of the straps.
Figure 10-6. ST2.1 Assisted Lateral Lunge
SUSPENSION LEG-TUCK AND PIKE
The Suspension Leg-Tuck and Pike is the second exercise in Suspension Training Drill 2.
It challenges shoulder stability and core strength by suspending the feet above the ground while moving into a prone Leg-Tuck and Pike position.
Figure 10-7 breaks down the exercise as a Soldier conducts it:
Starting Position
The starting position for the Suspension Leg-Tuck and Pike is the Front Leaning Rest position with feet in the straps suspended from the ground.
Fully extend elbows, palms flat on the ground.
The Soldier adjusts the straps so that his or her body is parallel to the ground.
Movement
● Perform a controlled leg tuck, bringing the knees toward the elbows.
● After a brief pause, return to the starting position.
● The next movement is into the Pike position.
From the starting position, keeping the knees close together and straight, bring the feet toward the arms.
● Pause in the Pike position before returning to the starting position.
Repetitions
● Complete this exercise 5–10 times.
Figure 10-7. ST2.2 Suspension Leg-Tuck and Pike
DECLINE PULL-UP
The Decline Pull-Up is the third exercise in Suspension Training Drill.
This exercise uses the suspension trainer to decline the body to increase the challenges to the shoulder and arm muscles using body weight.
Decline exercises use a backward lean.
Figure 10-8 shows the exercise as a Soldier conducts it:
Starting Position
The starting position for the Decline Pull-Up is the Straddle Stance position with the suspension straps held at tension at chest level using a closed, pronated overhand 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 back up on the straps by bending the elbows to bring the strap handles level with the outside edge of the shoulders.
The body remains straight throughout the movement.
Additional Guidance
● To increase the workload or challenge, lengthen the straps to increase the angle of the decline.
Figure 10-8. ST2.3 Decline Pull-Up
SUSPENSION HAMSTRING CURL
The Suspension Hamstring Curl is the fourth exercise in Suspension Training Drill 2.
It challenges the muscles in the back of the leg used in running, lifting, and jumping.
Figure 10-9 breaks down the exercise as a Soldier conducts it:
Starting Position
The starting position for the Suspension Hamstring Curl is the Supine position with arms on the ground at 45 degrees from the body, knees and hips flexed to 90 degrees with the feet suspended in the strap handles.
Shoulders, arms, and trunk rest on the ground.
The head may rest on the ground.
Movement
● From the starting position, lift the pelvis from the ground to form a straight line from the knees through the hips to the shoulders.
● From this position, straighten the knees until a moderate challenge is felt in the hamstring muscles in the back of the thighs.
The pelvis and trunk will remain in the same position.
● After a brief pause, bend the knees, pulling the feet toward the buttocks.
Repetitions
● Repeat this extension and flexion of the knees 5–10 times before returning to the starting position.
Additional Guidance
● As skill and endurance improves, a modified version of this exercise can be performed by holding in either bent- or straight-knee positions for up to 20–30 seconds.
Figure 10-9. ST2.4 Suspension Hamstring Curl
ASSISTED SINGLE LEG SQUAT
The Assisted Single Leg Squat is the fifth exercise in Suspension Training Drill 2.
This exercise uses the suspension trainer to assist a Soldier’s balance and increase the depth of the squat using one leg.
This exercise uses the straps pulled into an over-shortened or ‘dog-ear’ position.
Figure 10-10 on page 10-8 breaks down the exercise as a Soldier conducts it:
Starting Position
The starting position for the Assisted Single Leg Squat is the Straddle Stance with the suspension straps held at tension at chest height.
Movement
● From the starting position, raise the right leg to perform a squat on the left leg.
● By increasing more tension on the straps, the suspension trainer assists with balance, assists with depth of the squat motion, or alleviates the load on the thigh muscles.
Repetitions
● Complete this exercise 5 times on the left leg before switching to the right leg.
Figure 10-10. ST2.5 Assisted Single-Leg Squat
Figure 10-11 illustrates a modified version of the Assisted Single-Leg Squat that positions the elevated foot and leg to the rear.
Figure 10-11. ST2.5a Assisted Single-Leg Squat with alternative movement
SUSPENDED CLIMBING DRILLS 1 AND 2
References: Paragraphs 6-3 through 6-13, Figure 10-12, Figure 10-13, Figure 10-14, Figure 10-15, Figure 10-16 on page 10-10, and Figure 10-17 on page 10-10
Soldiers who have access to suspension trainers but lack climbing bar apparatus can conduct suspended Climbing Drills 1 and 2.
In this case, Soldiers may modify Climbing Drills 1 and 2 (see paragraphs 6-3 through 6-13) to be performed on the Suspension System.
Figure 10-12, figure 10-13, figure 10-14, figure 10-15, figure 10-16 on page 10-10, and figure 10-17 on page 10-10 demonstrate the suspension versions of each of the six Climbing Drill exercises.
Figure 10-12. ST2.6 Suspended Straight-Arm Pull
Figure 10-13. ST2.6 Suspended Heel Hook
Figure 10-14. ST2.6 Suspended Leg Tuck
Figure 10-15. ST2.6 Suspended Pull-Up
Figure 10-16. ST2.6 Suspended Alternating Grip Pull-Up
Figure 10-17. ST2.6 Suspended Flexed Arm Hang