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Suspension Exercise: Assisted Squat

Suspension Exercise: Assisted Squat

Written by
September 25, 2014
Updated May 5, 2015
Category: Fitness


Use of unconventional fitness implements don’t always have to make an exercise harder…the Battle Ring Assisted Squat is a great example of this.  Some people have developed a belief that they cannot squat without pain or have a hard time mastering this movement pattern.  This drill is an effective tool for each of these scenarios.

Exercise Steps

Step 1: Stand up straight holding the ends of the battle rings with arm straight, no slack on the ropes and a slight lean back with weight on the heels

Step 2: Keeping your back straight and core tight, sit back and down into a squat

Step 3: Try to get your hips past the parallel position while maintaining a straight back. Keeping your core tight and your weight on your heels, stand up

Tips & Safety:  To get the most out of this drill the focus has to be on using the legs to ascend and descend.  If there is any bend in the elbow, it is likely that the arms are being used.  Straight arms with scapular retraction are the way to go.


Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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