Suspender Squat Power Pull

Muscles worked

Setup

1. Set the suspension trainer to mid-length and adjust it into single-handle mode.
2. Stand facing the anchor point, holding the handle in one hand with your arm extended and feet shoulder-width apart.
3. Position your body at a slight backward lean, ensuring there is constant tension on the strap.
4. Extend your free arm straight out or slightly back to prepare for the rotational reach.

How to do it

1. Inhale as you lower into a deep squat, simultaneously reaching your free hand back toward the floor in a diagonal motion, rotating your torso.
2. Exhale and drive through your heels to stand up explosively while pulling the handle toward the side of your ribcage.
3. As you pull, rotate your torso back toward the anchor point and reach your free hand up toward the strap or anchor.
4. Perform all reps on one side before switching to the other to maintain unilateral focus.

Form checklist

• Keep your weight centered in your heels and mid-foot during the squat phase.
• Ensure the pulling elbow stays tucked close to the body, not flared out.
• Maintain a neutral spine and avoid rounding your lower back during the reach.
• Keep the strap taut at all times; do not allow it to go slack at the top of the movement.
• Engage your obliques to control the rotation and prevent excessive twisting of the hips.

Pro tips

• Focus on the 'power' element by driving your hips forward aggressively to initiate the pulling momentum.
• Visualize pulling your shoulder blade toward your spine at the peak of the movement for maximum lat and trapezius engagement.
• Use your free arm as a guide to increase thoracic mobility and improve the mind-muscle connection with your core.

Make it harder

• Increase the lean angle by moving your feet closer to the anchor point to increase the gravitational resistance.
• Add a small explosive hop at the top of the standing phase to turn the movement into a plyometric power exercise.

Frequently asked

What muscles does the suspender squat power pull work?

The suspender squat power pull primarily targets the glutes and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the suspender squat power pull?

The suspender squat power pull uses suspension trainer.

Is the suspender squat power pull good for beginners?

The suspender squat power pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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