Basic full-body exercises for your sling training

Sling-Training

Basic full-body exercises for your sling training

Here you will find 14 very effective basic full-body exercises that will help you improve your strength, stability and mobility. Perform each exercise so that you can do at least 3 x 12 repetitions .

If you are just starting with sling training, be careful not to overexert yourself. Be sure to read our training tips to train safely and effectively!

We offer detailed videos for all exercises on our YouTube channel so you can join in:

https://www.youtube.com/user/eaglefit001

... or join our eagleClub to receive exclusive content and training plans!

1. Back - standing rowing

  • Body in a line; leaning backwards; arms stretched; grip neutral
  • Pull your arms back close to your body
  • Hands at chest height; body in a line; hold briefly
  • Arms stretched out close to the body; body in a straight line; leaning backwards

2. Back - Half Cover

  • Body in a line; leaning backwards; arms stretched; overhand grip
  • Press straight arms from chest to pelvic height
  • Straight hands at hip height; body in a line; hold briefly
  • Pull arms from pelvic to chest height; body in a straight line; leaning backwards

3. Shoulders - Butterfly reverse (flying)

  • Body in a line; leaning backwards; arms stretched; grip neutral
  • Pull outstretched arms outwards
  • Hands almost behind the body; body in a line; hold briefly
  • Bring your arms together in a controlled manner in front of your body; body in a straight line; leaning backwards

4. Chest - oblique chest press

  • Body in a line; leaning forward; arms stretched; overhand grip
  • Bend your arms outwards at chest height
  • Hands at chest height; elbows pointing outwards; body in a line
  • Stretch arms; bring them together at chest height; body in a line

5. Chest - chest press narrow

  • Body in a line; leaning forward; arms stretched; grip neutral
  • Bend arms close to the body; straight body lowers
  • Hands at chest height; close to the body; body in a line
  • Arms stretched close to the body; body in a line

6. Arms - Biceps Curl

  • Body in a line; leaning back; feet shoulder-width apart; arms stretched; underhand grip
  • Bend your arms; keep your elbows at shoulder height; keep your body in a straight line
  • Hands at forehead height; elbows remain at shoulder height; body in a straight line
  • Arms stretched; body in a line

7. Arms - Triceps press

  • Body in a line; leaning forward; arms outstretched; elbows at shoulder height; overhand grip
  • Bend arms; back of hand facing backwards; elbows remain at shoulder height
  • Arms bent; hands at forehead level; body in a line
  • Arms stretched; body in a line

8. Buttocks - pelvic lift

  • Body in a line; lying on your back; feet in the slings; legs bent
  • Push the pelvis upwards; loops do not move
  • Body in a line from shoulder to knee; hold briefly
  • Lower your pelvis; do not touch the floor with your pelvis

9. Legs - Squat

  • Straight upper body; upright stance; feet shoulder-width apart; bent arms; neutral grip
  • Bend your knees; push your buttocks back; keep your upper body straight
  • Knees at maximum toe height; buttocks below knee height; straight upper body; arms stretched
  • Straighten your legs at the knees; push your buttocks forward; bend your arms; keep your body in a straight line

10. Hull - Bridge with feet in the loops

  • Body in a straight line; lying on your back; arms supporting you at your sides; feet in the slings
  • Lift your pelvis upwards; tense your lower back
  • Body in a line; keep it short
  • Lower the pelvis; the pelvis does not touch the floor

11. Abdominal crunch in forearm plank

  • Forearm support position; body in a line; feet in the slings
  • Pull knees to chest; buttocks up
  • Knees close to the chest; buttocks up; hold briefly
  • Legs stretched out; body in a straight line; forearm support

12. Abdominal crunch sideways in forearm support

  • Forearm support position; body in a line; feet in the slings
  • Bring both knees to one elbow; buttocks up
  • Knee close to an elbow; buttocks up; hold briefly
  • Stretch your legs; body in a straight line; forearm support; change sides

13. Abdominal - side support in forearm support

  • Side forearm support on one arm; body in a line; lower foot in the sling; upper foot placed on
  • Lower the pelvis; place the upper arm loosely
  • pelvis close to the ground
  • Lift pelvis; body in a line; forearm support

14. Abdominal crunch lying down

  • Body in a line; lying on the back; upper body lying on the back; feet in the slings with pressure on the slings
  • Roll the upper body towards the thighs
  • Upper body close to thighs; keep short; keep loops steady
  • Lower your upper body; do not lower your shoulders; keep your stomach tense

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