No other training tool is as much simple and at the same time complete as the Flying. Being it suitable for everyone, for every situation and for every training need, it can undoubtedly be considered one of the most versatile tools for functional training. Nevertheless, if you want to get the best from it and to avoid unnecessary injuries, you have to perfectly know its base rules and principles of use.
The characteristics of the Flying
Having it a weight of just 1kg and a volume of 20x20cm (when the two straps are rolled up), it can be carried almost everywhere, which makes it perfect for travelling or for Personal Trainers that work in different gyms or houses.
Being easily adjustable to different workloads, the Flying is suitable for all sort of users, from beginners to advanced athletes.
Every single exercise can be performed at different degrees of difficulty by changing the inclination of the body with respect to the anchor point or by varying the stability of the support base. As a result, this versatility allows to easily set the tool basing on the real possibilities of the user.
The versatility of the Flying
Thanks to the incredible freedom of movement offered by the two straps, the Flying can be also adapted to all sort of specific request or need of the user. Indeed, it is possible to use it for aesthetic goals, health or wellness, including general physical conditioning and to specific sports preparation.
Being it free from restrictions in the three planes of movement (sagittal, frontal and transversal), with the Flying it is possible to perform a great variety of exercises. This makes it very useful for fitness, bodybuilding, postural and post-traumatic rehabilitation but also for sports physical preparation.
A further confirmation of the Flying versatility is the fact that currently it is one of the “most understood” and most appreciated functional training tools among all the sports and fitness professionals, but also among the common enthusiasts. Indeed, if a kettlebell or a Si-Club can seem intimidating to those who do not know their characteristics and applications, the Flying is surely more attractive, with its straps and handles that invite you to try it even just for the sake of performing a row or a push-up with it.
From one side, this is certainly a point in favor of this tool. Nevertheless, if you want to optimize its technical features, it is essential to know at least its base principles. Only in this way you can obtain real physical benefits, avoiding joints overloads that can be dangerous in the long term.
Useful advices about using this tool:
1) Keep the correct posture from the beginning to the end of every exercise
In order to guarantee the correct muscle activation and to avoid tendons inflammations, it is essential to keep a neutral position of the joints. Consequenty, when you realize that you are losing stability in the shoulders, in the pelvis or in the knees, you would better stop, rest and get back to the correct posture before to continue the exercise.
2) Do not lose the tension of the Flying’s straps during the performance of the exercises
In every suspension training exercise with the Flying, the constant tension of the straps results in the muscular work. If you lose this tension, the exercises will be less effective in terms of muscle activation and strength training.
3) Avoid rubbing or having a direct contact with the straps of the Flying while performing the exercises
This is referred to the exercises performed with your back to the anchor point, for example the Chest Press. In order to have a constant tension while performing the exercise (and to avoid abrading your skin), the straps should always be outdistanced from the shoulders and the arms.
4) Correctly position your feet during the exercises performed on the ground
When you are working on the ground (in supine, prone or lateral positions), a correct positioning of the feet will allow you to stabilize your ankles and knees, but also to obtain an optimal involvement of the relative muscle chains. Indeed, the muscle chains link the eyes with all the upper and lower extremities, and a wrong positioning of the hands or of the feet will create a dispersion of the strength along these activation lines of the muscles. Also, you will lose stability in the involved joints (in this case the ankles and the knees).
Watch a part of the vast range of exercises that can be performed with the Flying in the following video.
by Emilio Troiano
WTA International Functional Training Academy Master Trainer
Sign up with your email address to receive news, events and focus articles about Sidea and OUTRACE
WTA Functional Training Academy trains instructors on the Flying Suspension Training System since 2009. Starting from April 2019, besides the classic training courses on site, it offers also the possibility to participate to the new Online training courses. More than 90 video lessons, ebooks and training schedules will allow you to specialize on the use of the Flying in every physical context, from athletic conditioning to rehabilitation and group functional training.
Click the following banner to get all the information about the course.
In addition, you can also download for free the new App for Suspension Training Workout. It allows to create training programs either for various sports athletic preparation, for post-injury recovery and for generic physical goals.
Click the following banner and discover all the functionalities of this innovative app: