What makes the War Machine different to other suspension trainers?
The major difference between the War Machine and other suspension trainers is the pulley mechanism connecting the two handles. In all previous suspension trainers the length of the strap attached to the handles was fixed once you started exercising (although adjustable between exercises/sets.)
With the War Machine however both handles are attached to the same length of cable which runs through the central pulley mechanism. This means if you lengthen one side, the other side must shorten. This leads to some serious stability challenges, a lot of fun and in my case some very stiff arms the next day :-)
We began the workshop with some theory behind the War Machine, set up, applications etc and then we got onto the fun stuff......trying the thing out for ourselves.
Set Up
Like most other suspension trainers on the market the War Machine is designed to be hugely versatile. You can use it outdoors by attaching it to a tree branch, goal post or other solid overhanging object. Or if you prefer to work out indoors then the War Machine comes with a door attachment option. Again, like other suspension trainers the cables/straps can be shortened or lengthened depending on where you have set the War Machine up and what exercises you intend to use it for opening the door to a huge array of different movements.
Pulling The Pin
The War Machine comes with two main performance settings:
1) Pin in - With the pin in the War Machine behaves much like any conventional suspension trainer, the pin locks (or almost locks) the pulley mechanism so the cables/straps remain fairly fixed in length when you exercise.
2) Pin out - With the pin out the War Machine goes wild. Apply to much pressure to one handle and you will find yourself spinning out of control. Superb for noting subtle imbalances between your right and left side, building rotational strength/stability and adding a whole new angular challenge to bodyweight moves.
Lower Body Exercises
We tried out the usual array of assisted lower body moves such as assisted squats and lunges before moving onto the more challenging lower body exercises such as suspension lunges, assisted pistols. Didn’t notice a huge amount of difference between these moves performed on the war machine compared to a regular suspension trainer but great exercises nonetheless.
Upper Body Exercises
This is where the fun really started. Both the regular pushing and pulling exercises took on a whole new level of intensity with the pin pulled on the war machine. My first attempted suspension push up had me spiralling rapidly towards the floor :-)
The added stability challenge demands full body attention and awareness as you move and you can really feel the muscles being worked to the very core.
My instructor, Ricardo, also introduced us to rotational variations of the tradtional push and pull movements and complex/hybrid movements which combine an element of pushing and pulling. Really awesome moves, which you could only perform using the War Machine.
Core Exercises
Like the upper body moves described above, the core exercises become a whole new ball game when you are hooked up to the War Machine.
Core flexion exercises, core extension exercises, rotational exercises, complexes containing all three......my abs were really feeling it by the close of play!
Added Versatility
Towards the end of the workshop the instructors started demonstrating the more creative uses of the War Machine which included.
- Adding rock climbing grips to the handles for grip and hand conditioning
- Adding a 20kg kettlebell to one end of the War Machine and using it as a pulley/cable station
- Attaching the handles to the pulley mechanism to create a pull up station
Conclusions
The War Machine is not cheap, in fact it is quite expensive. However it does blow all the other suspension trainers out the water. It can do every single thing all the regular models can do.....and a hell of a lot more besides. If you have enjoyed working out with suspension trainers in the past, are a fan of bodyweight exercise or if you are looking for a hugely versatile + effective anytime, anywhere fitness solution then I would strongly consider checking out this awesome bit of kit, it has certainly been added to my shopping list :-)
Special thanks go to Jonathan Lewis and the rest of the team at Balance Physio for putting on an excellent evening.
PS - If you live in the UK and keen to get your hands on a War Machine then I know Balance Physio have plenty in stock.
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