Sling Systems Made Simple

"Sling systems" are a key concept explored by Dr. Biagioli in his book Advanced Concepts of Strength and Conditioning. These systems, also known as myofascial slings, refer to the interconnected chains of muscles, fascia, and tendons that work together to produce and control movement. This is the foundation for training movement rather than isolating muscles. Understanding these four sling systems is crucial for athletes and strength coaches as they form the foundation for efficient and powerful movement patterns. This article will dive into the four sling systems and how to apply them in training. 

The four sling systems are as follows:

1. The anterior oblique sling system includes the adductors of the hip, contralateral abdominal wall, and chest muscles.
2. The posterior oblique sling system connects the glute maximus, and contralateral latissimus dorsi muscle via the thoracolumbar fascia.
3. The deep longitudinal sling system includes the muscles that run along the back of the body, including the erector spinae muscles crossing the sacrotuberous ligament to join the functional pairing of the biceps femoris and muscles of the lower leg.
4. The lateral sling system - includes frontal lane muscles such as the gluteus medius, quadratus lumborum, and hip adductors.

Graphic Courtesy of Rude Rock Strength

Let’s look at each of these systems more in-depth and discuss how they apply to sports performance:

There are several types of sling systems, each serving a specific purpose in movement. From a primal perspective, they provide cross-joisting during locomotion, provide power for throwing rotation and sprinting, and allow for climbing and stepping. 

For instance, the anterior oblique sling involves the connection between the external oblique, the contralateral adductors, and the abdominal fascia. This system is essential for stability in locomotion and serves activities that require rotational force, such as throwing or swinging. By training this sling, athletes can enhance their rotational power, stability, and overall performance in sports that involve forward twisting movements. See below for some great exercises that can assist in training the anterior oblique sling:

1. Cable or Band Rotational Chops: This exercise involves standing with a cable or resistance band anchored at one side, then pulling it diagonally across your body. It trains the obliques and integrates the anterior sling muscles.
2. Single-Leg Deadlifts with Cable Crossreach: Performing deadlifts on one leg engages the anterior sling by challenging the core and hip stabilizers.
3. Pallof Press: This anti-rotation exercise involves resisting the pull of a cable or band while pressing it straight out in front of your body, activating the core and sling muscles.
4. Lunge with Medicine Ball Rotational Slams: This dynamic exercise enhances rotational power and engages the anterior sling by throwing a medicine ball to the ground across the forward knee.
5. Forward Lunge with Cable Crossreach: Adding rotation of the trunk in conjunction with a cross-pressing action challenges the stability of the anterior sling muscles, particularly the obliques, pecs, and adductors.

The second sling system discussed by Dr. Biagioli is the posterior oblique sling, which includes the latissimus dorsi, thoracolumbar fascia, and the gluteus maximus. This system is vital for movements that require the transfer of force from the lower to the upper body, like during running or lifting. A well-trained posterior oblique sling can improve an athlete's speed, agility, and ability to generate explosive power, making it a critical focus in strength and conditioning programs.

1. Reverse Lunge with Row: Step back into a lunge while reaching the contralateral arm forward holding a cable, return to the upright position while engaging the glutes, and row with the lats in a coordinated effort while stabilizing the pelvis and spine.
2. Cable or Band Pull: From a hinge position grasp a cable or resistance band with an extended arm anchored high, next extend the hips while extending the shoulder, focusing on engaging the glutes and lats during the movement.
3. Rotational Row: Using a cable or resistance band, perform a row while rotating your torso, which emphasizes the coordination between the lats and glutes in the posterior oblique sling.
4. Kettlebell Hip Extension: This dynamic exercise involves powerful hip extension while flexing the lats to prevent the bell from swinging forward it requires the glutes and lats to work together to stabilize the body during increased rotational inertia caused by the bell held between the legs.
5. Diagonal Lifts with a Cable or Band: Start in a low position and lift a cable or resistance band diagonally across your body, engaging the posterior oblique sling to coordinate the movement.

The third sling system: the deep longitudinal sling, stabilizes and supports activities like running and jumping under the concept known to many as triple extension. To help prevent injuries; train these muscles through Olympics, running, jumping, along with other technique drills for speed. See below for more exercises that can help train the deep longitudinal sling: 

1. Deadlifts: This compound movement engages the entire posterior chain, including the erector spinae, hamstrings, and calves, which are all part of the DLS.
2. Good Mornings: This exercise involves hinging at the hips while maintaining a neutral spine, targeting the erector spinae and hamstrings, both key components of the DLS.
3. Single Leg RDL: This exercise focuses on the lower back and hamstrings, and calf strengthening the DLS by extending the hips and spine against gravity.
4. Hamstring Curls on a Stability Ball: Performing hamstring curls with your feet on a stability ball challenges the hamstrings and engages the DLS, as you must stabilize your body throughout the movement.

The fourth sling system, the lateral sling, comprises the gluteus medius, adductors, and the quadratus lumborum. This system is primarily responsible for stabilizing the pelvis during single-leg activities, such as running or jumping. Strengthening the lateral sling can prevent injuries like hip or knee pain, which are common in athletes due to poor pelvic stability. Such activities include; split squats, step-ups, lunges (all directions), & single leg RDLs. 

1.  Side Lunges: This exercise targets the gluteus medius, adductors, and TFL by involving lateral movement and requiring hip stabilization.
2. Athlete Plank with Alternating knee and hip flexion: Holding a push-up position alternate ipsilateral knee to elbow this engages the TVA and QL to enhance lateral stability.
3. Lateral Band Walks: Using a resistance band around the thighs or ankles, this exercise strengthens the gluteus medius and TFL by resisting lateral movement.
4. Crossover Lunges or Sled Drag: This variation of the lunge involves crossing one leg behind the other, engaging the gluteus medius, adductors, and TFL for stability and control.
5. Step-Ups with Lateral Leg Lift: Stepping onto a bench or box and then lifting the opposite leg laterally engages the lateral sling muscles, particularly the gluteus medius and TFL.
6. Pallof Press with Lateral Step: This anti-rotation exercise with a lateral step challenges the lateral sling by requiring the core and hip stabilizers to resist rotation and lateral movement.

Application case study:

Athlete tenure: Intermediate

Athlete Type: Tactical Operator 

Athlete dysfunctions from consult:

1. Knee pain (patellar)
2. Unstable Pelvis (butt wink at or slightly below parallel) 
3. Lacks transfer of force (lower to upper body)

Sling systems applied:

1. Lateral sling
2. Longitudinal sling
3. Posterior oblique sling

Example Day Lower Body Emphasis:  

A1. 4x4-6 reps Eccentric Box Squat/Belt Squat (at parallel) 6 sec down – Load to form/pain threshold)

A2. 3x12-15 each Athlete Plank w/ alternating knee flexion 

A3. 3x10 each Lateral Band Walks

B1. 4x6-8 each SL DB RDLs

B2. 3x8 each Reverse Lunge w/ Cable Row

B3.  3x8-12 Hamstring Stability Ball Leg Curls

C1. 8 min max distance - Crossover Lunge x Down/Back in time limit

Conclusion: 

Overall, in programming, “sling systems” can be an effective way to decrease the likelihood of injury and dysfunction in the body. Personally, these concepts have made my programming for the tactical personnel that I serve has made programming more efficient, decreased injury rates, & provided a challenging training environment that increased program satisfaction. However, keep training simple where possible & increase complexity if needed for specific case studies or tenures. Please feel free to connect with me anytime over Instagram or email to discuss more.

References:

Biagioli, B. (2015). Advanced Concepts of Strength and Conditioning 

Rude Rock Strength. (n.d.). Fascial Slings: A Straightforward Approach for Training [Photograph]. Rude Rock Strength. https://www.ruderockstrength.com/post/fascial-slings-a-straightforward-approach-for-training

YouTube. (2022, March 29). Fascial slings & muscular slings explained! | Functional anatomy & biomechanics [Photo]. YouTube. https://www.youtube.com/watch?v=nrUAkQ4xiX4

Unite Health. (n.d.). Illustration of Fascial Slings: Anterior Oblique, Posterior Oblique, and Deep Longitudinal Slings [Image]. Retrieved from URL