Can you learn aerial straps at home?

aerial straps beginner Oct 06, 2026

Short answer: Yes, in part. At home you can build the strength and the positions that straps need. You can also train on straps at home if a professional rigger installs and checks your rigging point. What you cannot do alone is correct your own technique. For that, you need feedback on your videos.

What you can train at home without straps

Your hollow body, on the floor. Nearly every straps position relies on it. A good first goal is a solid hold of 30 to 45 seconds.
Your shoulders, with a resistance band. Pull-aparts, dislocates and external rotations. Go slow. Slow, controlled reps are what activate your shoulders. Fast reps only move the band.
A structured strength program. The free Straps Starter Kit includes a 28-day program to get you started. You do it without straps.

What you need to train on straps at home

One thing comes before everything else: a safe rigging point.

Have it installed and checked by a professional rigger. We do not give rigging instructions in an article, because a wrong setup can fail.

You do not need a lot of height. For the basics, a height where you can hang is already very good.

How to warm up at home

Start every session with a warm-up: shoulder circles, scapular pulls, passive and active hangs, and light grip pulls.

Two things people skip the most: the neck and the leg lines.

The real limit of training at home

It is not the space. It is feedback.

Straps technique is very hard to correct by yourself. Small errors in shoulder position or body shape are almost impossible to feel from the inside. A coach sees them fast on video.

So film your sessions, and send your clips to a straps coach.