The fundamental premise when starting with TRX is to have the advice of a certified instructor in one of the official TRX exercises training courses: STC, FTC, or GTC. In this way, we have the guarantee of working correctly and with the security of being correctly executing the exercise, he warns.
How Can Suspension Training Help Us?
The Master Trainer explains some basic characteristics:
- Anywhere: Whether in the gym, outdoors, or at home, we only need a suitable point to attach the Suspension Trainer and a space of about two square meters. With this alone, we can perform hundreds of exercises.
- The core is always active: In all the exercises that we can perform the stabilizing muscles of our spine, the popular CORE, work continuously.
- Three solid pillars: You will apply the three principles on which suspension, vector, stability, and pendulum training are based. This allows us to progress and return to any exercise safely. TRX can be used as a training tool by anyone, whatever their fitness level.
- Functional training for you: As these are global exercises that involve large muscle masses and are based on human movement patterns, we get the TRX Foundational Movements, such as the Plank, push, pull, squash, lunge, hinge, and rotation.
10 TRX Exercises
These are the 10 fundamental exercises when training with TRX, as recommended by Author:
1- TRX Exercises Squats
TRX Regulation Setting: Suspension Trainer Mid Distance.
Body position concerning TRX anchor: Standing in front of the anchor point.
Execution of the movement: With the feet slightly more separated than the width of the shoulders and grasping the handles of the TRX, we execute a squat helping us with the hands to maintain a correct posture throughout the movement.
The use of TRX allows anyone to execute a movement pattern as important as squatting correctly thanks to the help it provides us in terms of balance and stability.
2- TRX Exercises Row Low
TRX Regulation Setting: Fully shortened Trainer suspension.
Body position concerning TRX anchor: Standing in front of the anchor point
Execution of the movement: We will look for a suitable angle to lean back and find the starting position to execute the movement. The closer the feet are to the anchorage, the more intense the exercise will be, and vice versa, if we move our feet further away, the intensity will be less.
We must keep our back correctly aligned, with the muscles of the middle area activated and our arms fully extended From here we will pull the arms and raise the whole body at the same time until the hands reach the height of the ribs. Possibly the best exercise to work the entire back musculature, involving both the spinal erectors and the latissimus dorsi.
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3-TRX Exercises Pectoral Press
TRX Regulation Fit: Fully Elongated Suspension Trainer.
Body position concerning TRX anchor: Standing, with your back to the anchor point.
Execution of the movement: We will place our backs to the anchor, with our arms fully extended we will place our hands on the grips, we will look for a suitable angle and, as always when we use the TRX, we will maintain correct body alignment.
From here we will do a push-up keeping the hands slightly raised, We will lower the whole body at the same time, and when we reach the height of the hands we will push and return to the starting position.
4-Posterior Exercises Lunge With TRX
TRX Regulation Setting: Suspension Trainer at mid-distance.
Body position concerning TRX anchor: facing the anchor point.
Execution of the movement: With the hands in the grips and with the elbows flexed at 90 degrees, the starting position is facing the anchor and with the feet almost together. The exercise consists of taking a step back, flexing the leg that remains in front, flexing the knee and hip unilaterally, fundamentally involving the quadriceps and gluteus.
We will help each other with our hands, if necessary, to maintain balance or depending on the strength we have so that the lower body works more or less.
5-TRX Exercises Plank on Forearms.
TRX Regulation Setting: Trainer suspension to half-twin.
Body position concerning TRX anchorage: on the floor on the back, half calf.
Execution of the movement: To position ourselves correctly we must first sit on the ground, put our feet in the stirrups, and turn to face the anchor, resting on our knees. We will lean on the forearms, with the elbows under the shoulders and we will stop supporting the knees on the ground to be with the trunk completely parallel to the ground.
We must compact all the muscles of the middle area at the same time so that we maintain the correct alignment of our back. It is a demanding exercise, which we must perform repeatedly in short periods, rather than in long series which implies a possible loss of proper body position. That is better 6 series of 10 seconds with a rest of 3-5 seconds between repetitions than a series of 60 seconds continuously.
6- TRX Exercises Shoulder Flexion in V.
TRX Regulation Setting: Mid-range Suspension Trainer.
Body position for the TRX anchor: standing, facing the anchor.
Execution of the movement: For the execution of this exercise we must position ourselves at a not very pronounced angle to maintain the activation of the musculature of the upper part of the back throughout the entire journey. With hands on the grips and arms extended in front of us, the movement is carried out from the shoulder joint.
We must flex our shoulders, raising our arms, at the same time that we raise our entire body as if it were a block until our head is between the arms. The denomination of “V” is for the angle formed by our arms when raised. It’s a great exercise for the back of the shoulders and the middle and upper back.
7- TRX Exercises Atomic Push Up.
TRX Regulation Setting: Suspension Trainer to Half Calf.
Body position concerning the TRX anchor: on the ground, with your back to the anchor.
Execution of the movement: This is one of the most popular exercises… and also one of the most intense that we can do with a TRX. It is about performing a push-up with the hands resting on the floor and the feet placed in the stirrups of the TRX exercises, we will also perform a knee and hip flexion involving, even more, all the muscles of the middle area.
It is an exercise with a high metabolic demand due to the large amount of muscle mass involved. It is an advanced exercise that requires special attention to the correct posture throughout the execution of the movement.
8- TRX Exercises Lunge.
TRX Regulation Setting: Suspension Trainer to Half Calf.
Body position for TRX anchor: With your back to the anchor.
Execution of the movement: The suspension lunge is one of the most effective TRX exercises for the lower body that we can perform with a TRX. It involves the quadriceps and the gluteus, and it has a very important proprioceptive component when keeping one leg suspended with the foot placed in the stirrup.
Once we have one foot placed in the stirrup, we place both legs at the same height and perform a backward stride until the knee of the suspended leg almost touches the ground, and then returns to the starting position.
9-TRX Exercises Power Pull
TRX Regulation Setting: Suspension Trainer at mid-distance and single-grip.
Body position for the TRX anchor: standing, facing the anchor.
Execution of the movement: TRX Power Pull is at the same time a movement of traction and rotation that mainly affects our posterior chain and the middle zone. First of all, we must find a suitable angle, facing the anchor, and holding on with one hand, We will pull while rotating the trunk to bring the free hand to the center and upwards, trying to touch the straps.
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10- TRX Exercises Inverted Row.
TRX Regulation Adjustment: Overshortened Suspension Trainer.
Body position to the TRX anchor: standing, facing the anchor.
Execution of the movement: The inverted row with TRX exercises is the culmination of the progression of the different types of traction exercises that we can perform in suspension training.
To carry out the exercise, we will place ourselves so that the TRX is almost perpendicular to the ground, we will flex our knees to 90º, and we will keep our hips extended so that our trunk is almost parallel to the ground. From here we will pull the arms until the hands are at the height of our ribs, always maintaining the perfect alignment of our back.
It is necessary to have the advice of a certified TRX instructor and the use of original TRX exercises materials to ensure effective and safe suspension training.