Maximizing Your Workout with TRX Suspension Trainers: Tips and Techniques

As a personal trainer I have seen many people come into the Team Training room and are unsure how to use a TRX Suspension Trainer. Let me first explain what it is. The TRX Suspension trainer uses your body weight to train your body for everyone including newbies, sport specific athletes, and active agers. You can use the TRX Suspension trainer to target every area of the body to help you build strength, conditioning and flexibility. Here are a few reasons why I love the TRX and some tips and basic exercises to introduce you to the TRX.

6 Reasons to use a TRX

1. It helps you train for everyday activities and movement

2. Whole Body exercises - do more in less time.

3. A great way to mix up your training, while offering functional fitness.

4. It's available to everyone.

5. Lower risk of injury

6. Exercise never gets boring.

Tips on how to use the TRX Suspension Trainer

1.) The angle makes all the difference. Where your feet are in relationship to the anchor point determines the amount of weight you will be using for the exercise at hand. If you are facing the attachment point, the closer your feet are to the pivot point the harder the exercise. The further away the easier.

2.) Posture is key to a quality workout. In most exercises you want to keep a good posture. Keep your shoulders, hips and ears in a straight line to maintain a neutral spine.

3.) Keep the straps taught and avoid letting them shift along the anchor point. Attach the TRX 6 feet from the ground. From here you can adjust the straps within the yellow guide lines on the strap to make the exercise easier or harder depending on the exercise.

4.) If the strap feels lopsided, check that the center loop divider is flat. It is located below the anchor point.

5.) Avoid using momentum when using the TRX Suspension Trainer.

Some great beginner exercises to introduce you to the TRX

1.) TRX Rows: Start with your thumbs at your armpits. Walk your feet into a position that you can lower back and feel challenged pulling yourself up. This may take a few adjustments to get to a place that feels right for you. Keep your chest up, and find a solid stable core. You have the option of having your toes down or toes up when performing the action of the row.

TRX Row

Action: with palms facing each other, slowly lower yourself back to straight arms. Using back muscles pull yourself up bringing your hands towards the side of your body with your elbows in. Keep your gaze up, your core tight, and your spine in a neutral position. The action is meant to be challenging, so adjust your feet closer to the anchor point to make it harder and further from the anchor point to make the exercise easier.

2.) TRX Squat: If the squat position is challenging to you, using the TRX will really help you understand how to do it correctly.

Action: Facing the anchor point, with feet hip width apart, and arms straight. Slowly lower your hips down and back, while keeping your chest up. Ideally, your weight should be landing in the center of your feet, not in the heels. Keep your grip light on the straps. Pushing the floor away, straighten your legs to come back up to standing.

To make it harder, slow down your movement, or find pauses in your squat.

To make more dynamic perform a squat jump, from the bottom of your squat come up quickly, and land back down with soft knees.

3.) TRX Chest Press. The TRX Chest Press is a great way to add a challenge to the core and pectoralis muscles in a pushing type movement. For many people shoulder stability is a challenge, due to shoulder injuries or a disfunction in the shoulder. The TRX Chest press is a great alternative to adjusting your body weight, keeping your shoulders safe, while also challenging the shoulder joint along with your pushing muscles.

Action: Start with your back facing the anchor point, and your arms straight with the straps over the top of your shoulders. Keeping your core muscles engaged slowly lower your chest forward as draw your hands out wider and bend your elbows out the side. Ideally, keep your elbows below your shoulders. Press your hands into the handles to come back to your arms in a straightened position. Most people prefer their heels lifted, but you can keep them down if you prefer.

To make this harder, start by walking your feet back. You could also lift one leg up off the floor to continue to make it harder.

I hope you enjoy the new options you can bring to your workout with the TRX Suspension trainer. They are the perfect tool at the gym, in your home gym, or to take on vacation and enjoy the outdoors with.