Whether you’re already familiar with the intricacies of the TRX rig, or wary of that strange equipment hanging in the corner of the gym, it’s likely you’ll have at least thought about giving it a swing. How many people can honestly say they know how to make the most of this unique training method without appearing like a novice?
For the uninitiated, TRX is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability all at the same time. It’s a great way to mix up your routine, and perhaps the most satisfying piece of equipment you can introduce to your standard workouts.
Especially if you’re into functional training, because it’s the ideal bit of kit for working through the 10 key foundational movements: plank, pull, push, rotate, hinge, squat, lunge, crawl, twist and step – all of which can help you stay strong and flexible, whether your 9-5 is at a desk or on a rugby field.
TRX training is also believed to promote an increase in growth-hormone and a decrease of the stress hormone cortisol. Yes, TRX is good for a bit of gym bro posturing, but it’s also beneficial for so much else. Matt Gleed from TRX, Senior Master Trainer was kind enough to explain what your body would gain by hanging out in the TRX rig.
TRX Training: Benefits
Multi-plane Movement
“When using the TRX, you are working from a single anchor point which forces the body to recruit muscles across all planes,” says Gleed. Basically, the TRX equipment creates dynamic instability, meaning you’ll need to manually re-centre yourself through activating some of those under-appreciated muscles, which can help boost performance as well as physique.
“Rotational and diagonal movements through the transverse plane are common in sports, but less practiced in gyms,” Gleed explains. Adapting your training will reap the rewards.
Core Strength
TRX is a great way to challenge your core. “Core strength will improve with each session and working on exercises like the TRX plank encourages your muscles to strengthen,” says Gleed.
Stats also back him up. “Muscle activation of the core is essential for the maintenance of proper posture, and researcher Dr Stuart McGill has found the spine to be up to 40 percent more resistant to compressive loads while in a neutral position.” As you are in the TRX rig.
Reduce Injury Risk
Because TRX forces you to focus on stability, you’ll work your muscles and core joints harder than just using stationary gym equipment. “At least 10 minutes of TRX training, 2-3 times a week can improve your neuromuscular activation and the use of your nerves and muscles, which can significantly reduce the risk of injuries,” says Gleed.
Gleed points out studies that show TRX can reduce lower-limb injuries by as much as 39 percent. Knee injuries are reduced by 54 percent. And ACL injuries are reduced by an astounding 88 percent.
Prep For Big Lifts
TRX will help you maintain the positions necessary for lifting. “By using the straps as an aid, you can practice getting into lower or more precise positions to mimic the actions of a lift,” says Gleed. “The more familiar your body becomes preparing in these positions, the more efficient it will be when you add load.”
This method of practice has many other benefits. You’ll also develop the ability to move through exercises more quickly, while being able to keep the body under more tension for a longer period of time.
Everybody should Know 3 TRX Exercises
TRX Plank Press
We’ll start you off easily enough. This is a relatively tricky but effective exercise that works the triceps muscles, shoulders and chest. It is important to start in a plank with your feet on the TRX and then do a push up. “With your hands in a narrow position, it is a much more challenging version of the traditional press-up,” says Gleed.
Let’s break it down.
This is all about optimizing your TRX position. In this instance, you’ll want the straps to reach up to your mid-calves, offering support without taking too much of your weight.
Now you’ve got your legs hooked up you’ll want to get into the usual plank position, with your palm on the floor underneath your shoulders. For the press, you’ll need to push through your palms, extending your elbows up into a high plank position before slowly lowering down with steady control.
If you don’t have your feet on solid, stable ground, you may find yourself wobbling during the more dynamic portions of this move.
You should also avoid letting yourself sway upwards. You should only press your shoulders.
Three sets of 10 repetitions will get your blood pumping and your abs burning.
TRX Single Leg hip press
Let’s move on to something more challenging. This is a variation of the hamstring exercises designed to improve hip strength and athletic power. Position yourself on your stomach with your hands at your sides, palms facing down. Take your right leg, and place it in the TRX, with the strap mid-calf. This will provide support, without the need to change your position mid-exercise.
Now, lie down with your right hip over your knee to create a 90 degree angle. Keeping it bent and the knee with your foot on the floor, you’ll want to extend your left thigh towards the ceiling so that your bum and lower torso come off the floor. This is the tricky bit; try not to let your TRX-held right leg wobble as you push, or you’ll easily come off balance. Maintaining a 90-degree angled as you move is the key.
Keep your body under tension and slowly lower your bum back to the floor. As soon as you reach the floor, leap back up while clenching your bottom to keep yourself in place for a count five. Then lower down again. This should take three sets of ten reps for each leg. Alternate legs between each set.
TRX Inverted Row
Finally, it’s time to finish with probably one of the hardest TRX exercises going. “But remember, while it may be difficult, the TRX inverted row builds strength from a pulling motion and requires a lot of core tension and strength to perfect,” Matt says.
Before you start, you’ll need to over-shorten the TRX straps. This is simple enough to do, but think of it like tightening the width on a baseball cap or climbing harness if you’re having trouble working it out. Ideally, the TRX handles should hang just below chest height when you’re done.
Now, facing the handles (or ‘anchor’) lean back with your arms straight, the handles in line with your shoulders. With your feet flat on the floor, lean back slightly further until you’re almost laid horizontally in mid-air, your feet slid out in front of you, your arms maintaining the straight line to the handles.
As you move your body toward the handles, squeeze your shoulder blades to activate the row. Keep your elbows tucked into your sides. Try not to let your feet slip – engaging your core will help with stability.
Slowly lower yourself down, holding the handles in your chest. Continue until your arms are straight. That’s one. As you perform three sets of 10 repetitions, keep your body aligned.
This can be corrected by pulling your shoulders back, down and pressing the hips upwards while squeezing your glutes. To rectify this, pull your shoulders back and down, pressing the hips up while squeezing the glutes (try to grin and bear it after three sets of the hip press…)
Crucially, try not to simply collapse to the ground when you’re done, too. Fitness and finesse share an intimate relationship, and looking like you’ve just collapsed isn’t a good look in the gym.
There’s plenty there to be getting on with but if you fancy pushing yourself further, or expanding your repertoire, head over to htrxtraining.co.uk for more challenges.