Navy Seal Strap Workouts

The U.S. Navy SEALs, a special operations force known for their grueling training and outstanding level of fitness, are required to stay in top shape at all times. Suspension straps were initially developed by a SEAL as a way to exercise and maintain mission-ready fitness while on deployment. Today, SEALs and other fitness enthusiasts use these handle-fitted nylon webbing straps to train pull-ups, shoulder raises, rows, curls, triceps extensions, flyes and many more exercises.

  1. Starter Session

    • If you're new to strap, or body-weight, training, start with a basic routine that will allow you to become comfortable working with straps while completing a full-body workout. One such routine is comprised of three exercises done back-to-back in a series of rounds. Each round is made up of 20 rows, 20 situps and 20 pushups using the suspension straps. Complete three rounds for time, resting only as long as necessary to catch your breath to begin the next round. Your objective is to use good form with a full range of motion and to finish all three rounds in less time than your previous session.

    Novice Routine

    • Once you are comfortable working with the straps, you can use the novice routine. Complete 15 to 20 reps of each of the following 10 exercises: bicep curl, low-row, push-up, single-leg lunge, oblique twist, hamstring curl, hip-raise, oblique twist, tricep extension, and rear deltoid fly. You can complete three sets of each exercise, or go through all 10 exercises three times. Rest 30 seconds between each exercise.

    Grinder PT

    • BUD/S is the training program that forges SEALs and is home to the infamous Grinder, an asphalt compound where aspiring commandos crank out hundreds of push-ups, pull-ups and dips. The Grinder PT routine trains many of the same movements. Using the straps, complete five rounds for time of 20 pushups, 200-meter sprint, five pullups, 200-meter sprint and 10 dips. Once the fifth round is completed, run 2 miles for time.

    Cautions

    • While strap training offers a wide variety of challenging exercises and the ability to make the exercises harder or easier by altering your position, straps are not a universal solution. Moving your body weight using straps requires balance and a strong core. “You need to learn to be stable in a stable environment before you can hope to be stable in an unstable one," recommends Mike Robertson, owner of Indianapolis Fitness and Strength Training. You should be able to complete each exercise without straps before attempting to incorporate them in your training routine.