When you first buy a trx suspension trainer, it
comes with a clear and concise trx
exercise list. For beginners, many of these exercises need to be modified,
even if they have previous experience with resistance training in some form.
Suspension training exercises are demanding on
the core musculature; everything from the abdominal wall in front (your ‘six pack
abs’) to the oblique’s, lower lumbar and glutes. Just like with other new
activities, it takes some practice to become proficient at trx training exercises.
Here is a list of some of the most common beginner trx exercises and how they can be modified for those just starting out.
The
TRX Body Row: This is a great back exercise and easily modified
for new trainees. The hardest version of this suspension exercise would be with
the body completely horizontal.
To adjust to individual fitness levels, walk the
body up from the 90 degree horizontal until the resistance is just right for
you. Maintain perfect form, keep tension on the straps and keep the body stiff
as a board throughout.
TRX
Pull-Ups: If
you can do regular pullups, trx pullups will add a little bit of a challenge.
If you cannot do a pullup, a suspension trainer will help you develop the
strength to do one, while using the correct path of motion. People who want to
do pullups should practice this modified version instead of, or at least in
addition to the trx body rows.
For a regular
pullup, make sure the straps are high enough or bend your knees to keep the
feet off the floor. Engage the shoulders by back and down, then pull and
squeeze at the top of the motion.
For modified
suspended pullups the concept is the same. The difference is, you will lower
the straps enough so that when you squat down underneath the trx handles, you
have a full extension in the arms and back. Be sure the hips are underneath the
shoulders, and follow the instructions for a regular pullup.
When the modified version is too difficult, stay
in the modified position and practice scapular retraction and the initiating
pull. In other words, pull the shoulders back and down and start the pull,
moving as far as you can and holding it for about 3 seconds.
TRX
Pushups
The trx pushup is generally more difficult with
your hands in the straps. However, if you have a weak core, executing a flat
pushup with your feet in a suspension trainer will be still be a task. Instead,
start in an incline position of about 45 degrees, with your feet on the floor.
Increase the incline if this is still too hard, but not so far that your hands
are above your shoulders.
This suspension training exercise has many
variations, but if none of them are possible in the beginning, practice
isometric holds at increasingly difficult angles.
For instance, do a 45 degree pushup hold for 3
sets of 10 seconds. Work your way to a flat pushup hold (feet on floor,) and
when this becomes comfortable, start doing full range of motion suspended
incline pushups.
When you can hold yourself in a pushup with your
feet suspended and your hands on the floor, start doing full range of motion
pushups this way. Always remember that the core is the key to these exercises
and needs to be activated to prevent injury.
TRX
Burpee:
This exercise is a fantastic metabolic booster, meaning it will use
huge amounts of energy and kickstart your calorie burning furnace. However, a
beginner to suspension training workouts should start by mastering each section
of the movement.
Starting with one foot in the straps (make sure
it is in ‘single-handle’ mode.) Execute a lunge. Step forward with the free
leg, tightening the core and making sure the knee does not move out ahead of
the toes. Go down until the thigh is parallel and push back up. When you are
proficient at the suspended lunge, move to the floating pushup.
From the lunge, bring the free leg back and keep
it level with the suspended foot. This means maintaining a perfect plank. Then
execute a pushup. When this is possible for several reps, add in the knee drive
and hop.
From the pushup, explode the ‘floating’ leg
upward to land in the lunge, then push off the leg and explode upward. Now put
all the movements together and do a full trx burpee!
Master this trx exercise list and you will be
well on your way to a brand new body and level of fitness. Remember to master
one part of the progression before moving to the next. This will help prevent
injury and give you a better workout. Now go grab a trx or trx force and get
moving!
