I have to admit, I don’t want to appear to be hoping on a fad just because. The simple fact is I love training toys. My training style by nature is more bodyweight, band, and local jungle gym then it is squat racks. I think there is a way to incorporate it all if you want to. The questions are – which system and how much is right for you? I decided the best thing for me to do was try out a few types of suspended trainers and see what I came up with.
Different Types and Options
There are quite a few styles of training devices out there. Believe it or not, this isn’t a brand new concept. If you are reading this you aren’t the caboose on the train, but you aren’t the engine either. I remember seeing the TRX back in 2007 and reading the arguments between it and the Jungle Gym. Before the TRX there were other styles and types of suspension training. Recently, it really has boomed and I give a lot of credit to TRX, Men’s Health, and Robert dos Remedios.
For the purpose of simplicity, I am going to stick to discussing various brands of suspension trainers and rings.
Rings
I am going to keep it short because for the most part the rings have a little less versatility and their lack of rotation can irritate shoulders with certain movements. There has been decent research looking at the difference between rings and bar and if you have a past history with shoulder problems you might want to be careful in your intensity progression. From a personal standpoint, I noticed less shoulder irritation using the TRX style trainers than the rings.
Another downfall of rings is the lack of certain lower body exercises you can do with other suspension systems. Getting your feet in and out of the rings is possible, but not as fluid as with the others.
On a positive side, there is nothing like rings and if you have the option of both, I would go for it.
Suspension trainers
I tested the following:
TRX Brand Trainer
Freestyle Trainer
Homemade Trainer 1
I have not tested out the Jungle Gym, but have heard decent reviews.
Comparison of three different suspension trainers
| Brand | Cost | Ease of Use
(1-10) |
Door Use | Durability | Exercise
List/Video |
Customer
Support |
Lower Body Work | Overall Value Rating |
| TRX | $189 | 8 | Yes | Yes | Yes | Yes | Yes | *** |
| Freestyle Trainer | $50 | 7 | Yes* | Yes | No | Yes | Yes | ***** |
| Homemade | $20-35 | 8 | Yes | Yes** | No | No | Yes | **** |
* Attaches to door via S ring. Could cause damage to weaker doors up top.
** Depends on materials used.
Overall opinion of each
TRX – Mostly with the TRX you are paying for style and a brand. This isn’t necessarily a bad thing. Much like a Mac user, it allows you to belong to a club. For some people that is important. The TRX is for people who aren’t overly restricted with costs and want everything done for them easily and in a compact box. You get instructions, videos, customer support, and a great product. It also has a cool style and it did have a more sturdy feel overall. I can’t make any complaints about the TRX, but for some the cost will be out of their range.
Freestyle Trainer – For me this is the winner hands down. You can almost buy 4 for the price of one TRX training system. I also like the style better because of the use of the S clip. It allows for a further separation between straps and the ability to hang it from higher places easier in legacy mode. I did downgrade its ease of you though only because of the S clip being slightly more confusing for some than the carabiner. However, if you wanted to switch to a carabiner model it would be pretty easy to do so.
The customer support was fantastic and while they don’t send videos or instructions, they do offer instructions and tips online and pretty easy to find.
The only cons that pop to mind is the downfalls to the S clip system, but as I said you could easily change this if needed.
Homemade Version (via YouTube Clip) - Obviously you can’t beat the price and being you have to set both systems up, there is always a little work involved. Still, the act of going to the hardware store, figuring out new knots, and make-shifting a product isn’t for everyone. Also, if there are any problems or it is a bust, it is all on you. If generally good with your hands, I say go for it. If not, spend the extra few bucks and get the Freestyle Trainer.
Types of anchoring?
The TRX site has a ton of anchoring accessories for the carabiner style systems. If you have to have a door pull-up bar/system those work as well for all systems. As I stated the S clip system may not be your thing for the door, so take that into consideration. You can also get the door anchor solo from TRX for $25 bucks and still save money.
Who can use a suspension training system?
Anyone. I have bought 6 more of the Freestyle Trainers to give to relatives/friends. I never buy people fitness stuff and occasionally will buy a book, but this is so simple and no brainer for the majority of the populations need.
What can I use a suspension training system for?
Do I think that suspension training completely replaces the use or need of free weights? It depends on your need. Not everyone is into fitness for the sake of getting stacked or completing a 500-pound deadlift. Some people want to increase their aerobic capacity, gain some mobility, and get a moderate amount of resistance work to your body. This isn’t to say suspension trainers can’t offer up extreme demands to physical challenge, because they can (e.g. handstand push-up assists, iron cross, hanging dips, etc).
I think everyone can benefit from having a suspension trainer even if for one use – mobility work. The suspension trainer makes low grade resistance rows, dynamic stretches, and core work easy and fun. There is no reason you can’t strap this thing to your door and take a few moments to bust out a few movements. You can also do static stretch work with assists
Aside from those things it really brings a switch up to traditional cardio. Tomorrow I will share with you one of my new favorite cardio routines.
Can a bodybuilder/powerlifter/strongman benefit from this?
While I do think it has great cardio and mobility uses, I don’t think it makes a lot of sense for advance physique training or high level strength need. If you want to get better at a deadlift, do deadlifts. Still, I think it provides great use for fillers between lifts and can be apart of a routine that keeps injury down.
The X Factor?
It’s fun. Simple as that, it is fun. If people enjoy doing things they will do them. For a personal statement, since hanging this puppies up where ever I am I have doubled the amount of stretching and mobility work I do.
Conclusion
I highly recommend the use of suspension trainers. Decide which one you want based on your need and how easy you want things to be.
Do you support these products with affiliate promotions?
Yes, I would support both of these products in affiliate promotions. If you would like to support Leighpeele.com you can feel free to purchase through the links listed in this post. If not you can easily find both of these products through google.
Hi Leigh – thanks for the review! I was lucky enough to get a TRX system before the popularity and the price went up last year and have it ceiling mounted in my basement. It rocks! I also take the straps with me to my gym and work out on the wall bar mount with a friend who has one too once a week. It has done wonders for my core strength and you’re right – it’s fun!
I highly recommend it!
Leigh I have a couple of questions…Can you set up the freestyle trainer with carribeaners? Also would the freestyle trainer work with the TRX door anchor if you can use carribeaners?
Any ideas for a homemade door anchor for the freestyle trainer?
Thanks!
Can you set up the freestyle trainer with carribeaners?
Have you checked out this post I put up about converting it?
http://www.leighpeele.com/how-to-make-a-trx-for-under-80-bucks
Also would the freestyle trainer work with the TRX door anchor if you can use carribeaners?
Yes, it works with the TRX door anchor.
Any ideas for a homemade door anchor for the freestyle trainer?
I am almost there with a completion that is simplistic, a few more days and I should have it, I just want to test out the strength of something first.
This is the first blog where I have ever even seen an option. I have been wanting one of these so bad but I couldn’t justify the price to myself (or my husband). $50 including shipping? Sold.
Thanks for looking out for our wallets, you never fail to be partial.
Leigh,
I noticed a “Pro” version of the Freestyle. The only difference I can see is that it comes with a DVD. It is $20 more. Do you have any thoughts on whether it is worth $20 for the DVD or do you know if there is something else you get for the $20?
Thanks,
Cindy B
I think it boils down to how much “leg” work you want to do to find out movements and exercises. TRX, Robert Dos, and a dozen others have put up a ton of exercises online for people to access. I don’t think the DVD would be a bad investment at all, but I would wager it is going to be how to set it up and a short catalog of possible movements.
If I were going to buy a video I would head to the TRX site instead and look at their options and pick one that speaks more to your needs and desires. For instance, if into golfing they have a golfers workout and so forth.
2 cents.
Leigh, could you pretty please post the pubmed links to the studies on rings and shoulders?
Man I read this forever ago (over a year) after reading a book about gymnastics training. It was a cool section on injury mostly discussing women but has a section about shoulder injuries and ring training specifically over the horse and bars. I can’t access the full studiy right now but I believe this was the main one discussed.
An arthroscopic and electromyographic study of painful shoulders in elite gymnasts.
Caraffa A, Cerulli G, Rizzo A, Buompadre V, Appoggetti S, Fortuna M.
Orthopaedic Clinic R. S. Maria Hospital, University of Perugia, Terni, Italy.
Shoulder problems are common in overhead sports like baseball, basketball and volleyball. Although gymnastics also includes overhead activities, there are few reports about shoulder problems in this sports activity. During the time period 1992-1995 we treated five young competitive gymnasts for shoulder pain. Arthroscopy revealed that they were all suffering from SLAP lesions or other labral pathology, although they had never dislocated their shoulders. These injuries have not been described earlier in connection with gymnastics. In a survey of 13 gymnasts in an elite club, we found that six (46%) complained about shoulder pain. Since four of these athletes explained that their shoulder pain started acutely during ring exercises in suspension while one suffered a slower onset with pain also during parallel bar exercises, we undertook an electromyographic study of the shoulder musculature of three normal elite gymnasts during exercises on the parallel bars and rings. We found that during the ring exercises in suspension there was a “critical phase” during which the muscle activity around the shoulder was very low, leading to great articular stresses. This might explain the occurrence of labral lesions like the SLAP lesions in this type of athlete. If shoulder pain in elite gymnasts does not respond to rest and physical therapy over 2-3 months, a shoulder arthroscopy should be considered.
Logically speaking rings are going to require more internal rotation than say something like the freestyle trainer. Most of my conversation was based on anecdotal experience, but it could also be I am just not up to par right now and the rings are too advanced.
Leigh – Thank you so much for this review. I had been looking at the TRX system but it is too expensive…the Freestyle Trainer is the PERFECT option. So excited to try.
I never knew about the jungle gym or the freestyle trainer. I like the look of the freestyle a little better so I think I will grab that. Thanks Leigh.
Thanks so much for the review! I’ve been researching these and trying to make a decision! You rock! Any chance you are going to create a suspension workout for your members? *hint hint*
here here, would love that.
It will be posted up in a matter of mins actually.
I just saw it! Thanks again Leigh!
I have been toying around with buying the TRX now I am thinking I will go with freestyle.
Thanks for the article. Options are good! At my gym, I have used a similar trainer called the Versus from Myoforce.net. It’s pretty cool– it has a pulley system that lets you resist against a partner or yourself for some movements. Unfortunately the price is similar to the TRX….
Great stuff Leigh! I am former competitive gymnast and now as Strength Coach that uses the TRX/ Rings Kettlebells as their primarily tools with their clients and athletes. I started using the TRX Trainer nearly 4 years ago in a physical therapy clinic for exercise rehab with our patients along with a Pilates Reformer thera bands etc.. From 9 to 90 years old, pre surgical, to post surgical and everywhere in between. This by far is the most functional/ and versatile piece of equipment I have used in personally and professionally. I would say this is the closet thing I have found to my ring work as a gymnast. And we know, gymnast primarily train only using their own bodyweight and build super human strength and jacked physiques . Coach Sommer our top Jr Olympic Gymnastic Coach once a year test the strength of his athletes and has recorded his high school gymnast deadlifting over 400 hundred pounds on their first attempt. It doesn’t translate the other way around though. Some of the strongest wrestlers at my high school would come into our gym ridicule us until we told them to support their body weight on the P bars or rings. They would shake and fall off never to be heard from again. Robert Dos Remedios is my mentor, you should see this 240lb 6.3 man do work on the TRX! Check out our vids on youtube at robertdos, we have many TRX vids posted! Keep the great stuff coming Leigh!
Frankie, I have seen a lot of those youtube videos actually and not only that, showed them to quite a few people. In particular I pass on the video with you and Bob about hardcore training as a kick in the ass to people who talk about being too old. You do great stuff, thanks for stopping by the blog.
Thanks Leigh! Dos and I think you have a really slick sight! Next time your in LA we hope you stop by The Lab!
Hi Leigh,
Great article, I’ve been playing around with the idea of getting a TRX for a while. I got quite excited when I read your review about the Freestyle! Unfortunately they don’t ship to Australia and I can’t find a distributor here. Any ideas?
Thanks, Leigh
P.S. Awesome name
Leigh
TRX trainer are definitely available in Australia. Just Google and you should be able to find a supplier. However read my comments about the Lifeline product, The Jungle gym. I know they ship to Australia as I’ve bought some DVD s and other items.
Regards
Colin
Brisbane
Nice article Leigh
I am a suspension trainer fan and recommend the split Jungle gym 2 from Lifeline. Not only is it significantly cheaper that others but the split design is more versatile. It can be joined also if required. The foot cradle also holds the feet in a more secure position as well. If you get one you won’t be disappointed. It also comes with an included DVD I believe.
I have actually made a homemade version of this trainer. The buckles are available and 11/2″ webbing is quite cheap. With a sewing machine and polyester thread its quite simple. Trust me – I’m a guy!
Thanks for throwing out that info Collin. I might have to get me one of the jungle gyms to test it out. I saw a few cool videos with JC Santana using the waist attachment that looked pretty interesting.
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I’ve got a lot of different suspension trainers and the TRX was my first and probably least favorite.
I don’t have the freestyle trainer you mention, but I do have the EFX rings from the same source and they are superb. Rogue rings are nice if you want something made of metal. The USA is amusing and different (not the best quality of manufacture).
Big thumbs up for the jungle gym split. Cheap, easy to adjust, straps are not too long which works out when you’re pressed for space in your luggage or gym bag. Like most Lifeline stuff it looks cheap but performs really well.
Vanvance1 says:
I’ve got a lot of different suspension trainers and the TRX was my first and probably least favorite.
Can you describe why it is your least favorite? I was thinking of choosing the TRX when I saw it for $99.99 (see my post below). But before that, I was thinking of getting the Freestyle Trainer. Now you’ve confused my choice. Can you give details. Thanks.
The TRX has a single point of attachment. This limits/eliminates a few of the very best suspension exercises a person can do. Namely pull ups and dips. A suspension device that is split works well for these exercises. It is also easier to do things without the straps rubbing against your arms.
In response to the other message I got: Suspension training will make you stronger, any resistance exercise will. However if you want mass/size you need to lift heavy weights. I love my suspension trainers, I love rubber resistance… but neither will give you the same gains in mass as dumbbells and barbells properly used.
Focus on the basics and never forget the importance of the squat and/or dead lift.
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I can’t think of a doorway in my townhouse where I’ll be able to swing with much distance. I saw above that these can be suspended from the ceiling; is that something I can do myself by finding a beam? Is that recommended?
This is interestingl, that’ we’ll HAVE to learn to use this equipment! It’s fun being pushed beyond what’s comfortable…
Thanks, Etana
Hi Etana
Yes, a beam is much better and will give you the room you need. Just go to your local hardware store and get some advise on the most suitable screw in fitting, assuming your beams are wooden.
[...] can get one, great. However, cost is an issue for a lot of people, especially right now. I already reviewed other suspension training systems and showed you one homemade version and an alternative version called the Freestyle Trainer. Some [...]
sir i wanna build muscle and loss fat will it possible for me with freestyle trainer ?
apart from free style trainer which is less cost suspension trainer.
What intrigues me about the suspension trainer is that I’ve really had a hard time with squats and lunges due to both balance issues and foot issues, but I think the suspension trainers will give me some support on these.
[...] Favorite Combo Of The Moment This suspension trainer combo is challenging and great to use for all types of training but really good for a MMA style workout. This is a great combo movement to add as a finisher or in your cardio station. If looking to get a suspension trainer or for a good review of the different ones you can check out this post here. [...]
[...] My job and personal life take me different places around my state and most of the time my gym is a suspension trainer and the outdoors. No one bothers me there either. I love my substitute [...]