Homemade Suspension Trainer
(Please refer to Part II as well)
Below is a video that has been added to the homemade equipment archive of the forum. Within the video, you will find instructions on how to build an inexpensive, yet durable homemade suspension trainer.
These suspension training tools have become very popular in the last few years. The downside has been the expensive price tag that is required to purchase one. If you are interested in a homemade alternative, this tutorial should come in handy.
Building My Own
After watching this video, I decided to build one of my own suspension trainers. I already had a pair of 12 foot lashing straps so I only needed to purchase one more. My cost was $3.99. I had all of the other parts. If I had to purchase everything new, I’m guessing that the cost would have been around $15.
I followed the instructions provided within the video above. I did make one small adjustment to the foot handles however. My lashing straps were too long (12 feet) so I cut them down to 8 feet and created foot straps with the extra length.
An image of the mid-point connection can be seen next:
I used the recommended bowline knot to secure the straps. I also added a layer of Gorilla tape around each knot. If you are unfamiliar with a bowline knot, a quick search of Google will bring up several tutorials:
In terms of adjusting the device to various heights, I’ve found that I only need to adjust the top lashing strap. I have the bottom two straps set at a fixed length. It takes a matter of seconds to adjust the length of the top strap. I have my device secured overhead, but it could be easily packed for the road.
This is one of the easiest pieces of equipment that I’ve put together. It took less than 10 minutes to complete.
As for testing it out, below is a quick video demonstration. This was my first test drive with the device. There are obviously countless exercises that you could perform with it. I just videotaped a few that came to mind this morning. I will likely add more in the future. For example, dips are one more that I thought of after taping. The device is certainly strong enough to hold me for dips.
+++++
Related Links:
+++++
For those who are new to the site, you can view the full homemade equipment archive at the link below.
57 Comments so far
Leave a reply
Brilliant!
Thanks for sharing!
This is a great video. I have been looking at pricing these systems and they are terribly expensive especially with how simple they are.
[...] Seriously great video on making your own cost effective suspension trainer. Awesome and innovative. (…ok, so maybe the TRX Band doesn’t want to sponsor me [...]
Hey Ross,
Thanks so much for posting that. I have been interested in acquiring a suspension trainer but the TRX seems ridiculously overpriced for what it is. Now I can make my own.
Thanks for posting this.
Does anyone know how much buying one of these things would cost instead of making one?
Nevermind.
Just went to the TRX main website.
Absurdly expensive.
Thanks for the comments everyone, I hope you try it out! Ross thanks for sharing this on your site so more people can view it than through my blog
All the materials cost me $30-$40 which definitely beat the price of the actual TRX. I’ve used the real TRX, and I wasn’t able to do anything different/better on it as opposed to using the straps as shown in the video.
you can get a set for good price at vegasprostraps.com
Trainers get a great quantity discount.
Thanks for posting this informative video.
I am trying to source these items in the UK.
Could you tell me the correct name for the type of buckle used on the straps as there are a few to choose from and I don’t want to the wrong one for obvious reasons
face + asphalt = not good!
Cheers.
Simon, I’m planning to build one either today or early in the week. I will post back with details.
Ross
I just made one. Also learned how to tie various knots (I used double bowline for increased safety). It works great and it can hold 190 pounds of me without any problem.
Simon, I used carabiner with a screw lock, and straps will snap way before that thing.
@Simon – I built one on Sunday. I will update the blog later this week with pictures and additional info. It was extremely easy to build.
Thanks to you all,
I am keen to get exactly the right type of buckles for reasons stated in my last post, so as soon as one of you guys can fill me in on the fine points I want to get cracking on a set for myself.
Did manage to blag a huge tyre from a port in Ipswich today, must way at least 180lb and it didn’t cost a penny, just need a sledgehammer now.
Simon,
In regards to your question, all that you need is a standard lashing strap. They should be easy to find at any hardware store. The lashing strap includes a buckle to adjust length. You do not need to purchase anything separate.
And just an FYI, I updated the entry with a video demonstration.
[...] http://rosstraining.com/blog/2010/01/13/homemade-suspension-trainer/ Share and Enjoy: These icons link to social bookmarking sites where readers can share and discover new web pages. [...]
Thanks for the demonstration video. I made a set a couple of months ago after seeing exercises demonstrated on a Vegas Prostrap video on YouTube. Can’t believe I never thought of doing standing rollouts with it though. Hopefully your ideas will help me progress to a full rollout.
Thanks again.
[...] thanks to tribal hero Ross Enamait for posting his own finely tweaked version of the device and some demo movements you can use with this cool do-it-yourself suspension training system made [...]
I never gave suspension trainers much thought, always considered them kind of ‘gimmicky’ but that actually looks really good.. especially like it for progressing to standing rollouts.
Great video but could someone give me the title of the song ?
Great video. However, I’m not sure how to build an door anchor for using the suspensions at home. Anyone of you guys an idea?
I made one of these from this video. My straps were purchased at lowe’s for $16.97. I got the 10 foot ones. I got the PVC handles for under $2.00. I went home and opened my package of straps and there was already great hooks on each one, so instead of having the straps joined together I have mine as two separate straps. This works great for me. My husband has a door pullup bar already and I am WAY too weak to do pullups, so this system works wonderful for me. I just put each strap up on either side of his pull up handles and off I go. I had watched youtube vids of the trx system and looked it up and I just saved myself a ton of money. These straps adjust very quickly and easily and thanks to all the youtube vids I have a ton of exercises I can do on them. I have been working out with it along with doing regular bodyweight exercises (jumping jacks, knee push ups, squats, lunges etc) and I have never been so sore!! Thanks a ton for sharing this video. I had a hard time with the bow knot but once my husband saw what I was doing he just did the knots for me real quick. Thanks again for the very valuable money saving information on your site!! I will use my suspension straps for a long time.
Roll on pay day,
I’ve found all the items in the video, just need to empty out the garage and get on with building my gym.
Thanks for the inspiration guys.
[...] the recent homemade suspension trainer post, I’ve received several requests for additional exercise ideas. I’ve only had the [...]
Great video and a very easy piece of equipment to make. For info, I picked up all of the components in the UK for just under £10 (though you can get all of the bits from B&Q for a few £s more). You can also make an easy door anchor by looping the top strap through one of those sand-and-fabric wrist weights and feeding the strap through the top of the door (this is essentially what the TRX anchor appears to be). I’m slightly concerned about wear on the straps from the edges of the handles so will probably add tape to these tonight. Good piece of kit though and very flexible and portable.
Hey Ross! Thanx for another great video. I’m using rings at the moment and finding suspension training pretty damn testing. Although I find roll outs easy in comparision to the single arm rollers wich I made thanx to your great informative videos.
Keep inspiring brother
Rich
This is great stuff. I plan to make one of these suspension kits in the near future.
Knive, thanks for the tip on the door anchor. I was trying to figure out the best way to make one.
Hey these look awesome! one question though
How did you go about attaching them to the ceiling/wall? Don’t wanna land flat on my nose!!
Ross and Stevo, thanks for sharing the videos!
I personally like this system better than TRX
Here is why. TRX doesn’t allow for asymmetrical / unilateral exercises… it’s handles are basically a one piece threaded through the loop of the top strap. You let one end go – you fall 
In Stevo’s design the handles can be used independently – big plus IMHO. So Stevo – you can actually do things on this system better then on TRX 
+1 on vegas pro straps. I like their system and was going to make a similar one myself but after calculating the cost, which would come to around $65-75 (I was looking at: 2xBlack Diamond 18mm 60 cm Nylon Runners – $9.90, 4x Omega Pacific ISO Oval Carabiners – $22 both from REI; cam buckles and slings from Strapworks.com – around $30 shipped; pvc pipe and some kind of tube/hose over it for handles – another $5-10), I decided against it and opted for buying vegas pro commando for a fraction more.
[...] to Ross Training for showing this (and FS reader Kujo for pointing it out to us in the comments) Print This [...]
Totally great, thanks.
In South Africa whole thing cost R228 (<$30)
Excellent for a broke student like me!!!
got just under 4m of conduit left though cos they only sold it in 4m lengths
great site!
thanks!
Bought the bits and built it in ten minutes, total cost £5.10p ($10 approx)
Rushed out and strapped it into the roof truss of my garage, all going well at this point, except that I have no electricity and all this is being carried out with the aid of a mouthheld torch and a rubber bucket to stand on.
First test from a seated position, knots holding strong, carabiner holding strong and straps holding strong……sadly the same could not be said for the buckles, they gave way…however I do weigh 17st (238 pounds) so I am now on the hunt for some more meaty straps here in Blighty, any suggestions for the boys and girls of the UK would be gratefully received.
Great video, and thanks for sharing it.
Hey! great idea guys, Im just gonna add something I read a few days back on a DIY forum. The guy was making a pair of gym rings from pvc pipe, and there was a reply from a engineer about the safety of the straps he was using. The guy said that the breaking weight should be calculated higher than the actual weight the straps are gonna be lifting. He said this because in terms of physics when you apply a force to the strap (as in making a dip or a pullup) the resistance against it increases, in the end the guy recommended a break strenght that was 4-5 times higher than the actual weight the straps are gonna be carying. If u are using 2 straps each for an arm they should at least hold 400 punds each if you’re a 200 pound person. Hope it helps!
[...] video link the author mentions this site with close-up photos of the construction process, plus a video by Ross Enamait, at RossTraining.com using the homemade system. This reminds me – I've got all the [...]
Roberto, I was thinking the same thing. The instruction of straps also say: don’t use for lifting. So it’s better to buy some straps with high breaking strength. I guess I have to buy some stronger ones.
Ross, Thanks for the great site. With your suspension trainer what’s the strength of your straps? I can’t seem to find anything over 200lbs.
Thanks again
Made mine yesterday!
All from Home Depot
2 packs 2 cargo lashing straps (4 straps total) $9.00
2 1×6″ pvc $2.00
1 Quick link $1.00
$12 not to bad for a $200 system.
Its not too hard to find straps to meet the need. Everything I saw in the store was rated to 1500 lbs.
found a suspension trainer described in “Athletic sports for boys: a repository of graceful recreations for youth” published in 1866!
Have a look:
http://quod.lib.umich.edu/cgi/t/text/pageviewer-idx?c=moa;cc=moa;idno=afl3769.0001.001;size=l;frm=frameset;seq=50
I had a Century Cornerman bag frame going unused, a pair of motorcycle tie downs with S hooks, and a two foot long 2 inch diameter aluminum tube laying around. I drilled holes just in from the ends slipped in the S hooks and have what is best described as a trapeze! Hooked it up to the cornerman and its great for what Ross shows above. My son came home from college and loved it, when he went back he bought an exercise wheel but likes my bar better!
Was glad to see you’ve added suspension training to your site. Will be good to see you develop a workout specifically for suspension systems.
In my opinion, the TRX system is inferior to the 2-point secured adjustable sytems such as the USA and Vegas Pro Straps.
I’ve made my own using two ratchet straps secured to a beam and it’s very like the system shown in this video.
http://www.vegasprostraps.com/Pages/video.html
Wow! I know what I’ll be building this week!
OMG! So AWESOME!!!! I was looking at the TRX system for group training…uhhh yeah…I think I’ll pass and build multiple sets for a fraction of the cost!!
Thanks to everyone who has commented…great exchange of ideas!
@ Simon, make sure you have the webbing threaded thru the buckles in the right direction. I picked up some straps from Amazon.com that claimed 1200 lbs. weight limit for the buckles and they provided no resistance to the weakest pull. So I changed the setup and now they’re rock solid. Give it a shot, most cam buckles should be able to withstand a static load under 300lbs.
“OMG!” is right! How the devil can the TRX manufacturers get away with charging almost $200 for a couple of lashing straps I don’t know. I like this design just as much as the TRX at my gym and I bet I could make more than a dozen of these for less than $200 and they would be just as useful. In fact, I have a sewing machine and some strong nylon thread and I could make those foot loops even better without using bowline knots. Also, if you look at the TRX, there is a small “bridge” of strap material between the two straps just below where they meet at the carabiner. The “bridge” keeps the straps from sliding more than a few inches either way. That helps equalize the lengths of the hand grips and foot cradles. This would be a cinch to produce even if your sewing skills are limited. I’m saying “hell no” to spending $200 or more on a TRX when this one is so simple!
Just built one today. I’m a bit of a perfectionist so it took me a bit longer. Some pointers:
1) Proper “lashing straps” were hard to find. I ended up at Harbor Freight, where they have two for 3.99. Best price I saw all day (and I saw them ALL). http://www.harborfreight.com/cpi/ctaf/displayitem.taf?Itemnumber=67386. With these, you won’t need extra rope for the foot holders.
Make sure you take the time to BE SURE THE STRAPS will be anchored properly. This was kinda tricky but the way Stevo does it eliminates the the excess straps hanging down.
2) I used tennis racket grips and then wrapped the ends with black electrical tape.
3) For the door anchor, I kinda copied the Jungle Gym and used a 6X1 PVC pic around the anchor strap. I wrapped the PVC with the remaining tennis racket grip to prevent it from scratching the door.
Total Cost: $18.
You seriously have the more hardcore metal vids
[...] le post qui en parle sur le site de Ross Enamait (toujours en anglais, mais avec des compléments [...]
That’s awesome ! Big thanks to Steevo & Ross, and all the people who commented on this post.
I made one today, took me some time to figure out the knots :-p, and it costed me just shy of 25€ !
First test was ok, I’ll do my first Steevo Trainer workout tonight !
Thanks !
Some observations: The single point attachment allows you to use the suspension trainer in more places. The two point requires a bar or rafter or fairly horizontal tree limb. The single point anchor allows you to use vertical poles. Although you can try using two straps on a vertical pole I find that they tend to slip.
But by far, the biggest advantage of a single point anchor is that it’s easier and faster to level the handles. With two straps (especially if they’re not hooked up evenly) leveling handles becomes a chore. ELITE TRAINER tries to fix this by marking their straps in 3-4 inch increments but if your attachment isn’t perfectly level to start, this doesn’t work.
Generally, for doing standing press movements or dips, the two straps are much better. For all other exercises, it doesn’t matter.
I think the single point attachment (like TRX) has the likelihood of wearing out faster since there’s a lot more friction on the straps. On the other hand, they’ve solved some problems like not having lose straps dangling and fast leveling.
Overall, though, I like the two straps better. Less wear and tear on the material and less potential damage to skin and shoulders. The pressing movement on the TRX has you elevating the hands so you don’t rub the straps on your skin and literally get strap BURN. But just doesn’t look natural to me. It also makes you lower your head as you press which puts big stress on the neck and really reduces the effectiveness of the exercise.
So . . . bottom line . . . make two straps and try to find a place to hang them. If all else fails, make a third strap to use as an anchor and use it to wrap around a tree or light pole, then attach your two straps to that.
Chains work great on trees for that but slide too much on metal. Rope anchors may also work.
I laid up 10ft of SuperStrut on a beam in the basement. This lets me mount 3/8″ eyebolts in springnuts wherever I like. I attach chain to the eyebolts and grips with 27KN carabiners. For grips, I used chain with pvc, along with 1 set of Vegas Pro EPDM Grips & Straps. I went with the commercial gripset for the footstrap… and after tying several bowline knots, I decided my life was worth $20.
Using chain makes it easy to align handles. You simply pull the chains together then latch your carabiners to the matched links. It also makes it easy to set up single point TRX-alike or 2-point Vegas Pro-alike as the mood strikes.
My chain & channel setup lets me re-purpose some of my cable attachments, too. For example, I often use my lat pulldown bar for unstable pullups and inverted rows.
For those interested, here is another variation that just came in via email.
http://www.home-workout-and-fitness.com/diy-suspension-trainer.html
Anyone try the new variation out? Seems a bit easier to use and less to worry about then the buckles…
can you make ab slings for the straps
Yo, TRX, USA, jungle gym and other suspension training devices are loosing business on this….. Good! >>>
Steve-
I made some foot loops/ab slings for the rope diy suspension trainer.
Check it out:
diy suspension trainer foot straps
Let me know what you think.
-Ian
Is there a stronger strap available – mine broke after using them twice. I weigh only 200 lbs. Thanks.
http://www.rei.com/product/737298 1″ tubular webbing for climbing. 4000lbf tensile strength.