“I don’t think I can do the exercises.”
“I’m not strong enough to do that.”
“Maneuvering the straps is intimidating.”
We hear these statements about TRX a lot in the studio, and honestly, we get it – starting any kind of new fitness routine or style can be difficult and a little scary, especially when it involves hanging from straps! We want to be as transparent as possible with you, so we made a simple video to break down the seven essential movements of TRX suspension training: plank, push, pull, squat, lunge, rotate, and hinge.
As you make your way through the video, you’ll start to see that these movements are part of your everyday routine (think: getting out of your car, picking something up off the floor, etc.) and maybe even your normal gym regimen (squats and lunges). This should help you make the connection between your daily life and the benefits of TRX training, as well as inform you of some of the modifications you can take in class depending on your skill level!
Plank Planks are an amazing full body exercise that targets the entire core. This builds all over strength that will help with alignment & stability issues in everyday life.
- Suck in your abs
- Engage your ENTIRE body (including your GLUTES!)
- Ensure your shoulders and stacked over your elbows
- DON’T drop your booty – that’s killer on your back.
Pushing and pulling is a common concept in the weightlifting world (i.e. chest presses versus rows with dumbbells) as well as day-to-day life (opening and closing doors). Focus on keeping your body “like a surfboard” as we talked about in the plank portion of this series when executing push and pull motions.
These are standard moves in any strength training routine. In the TRX world, however, you have to incorporate the strap without losing the integrity of the movement by using your arms too much. Think of the straps as guidance for the movement. Squats and lunges are used frequently with variations in TRX classes, so the sooner you learn not to rely on the straps to support your weight, the sooner you can build a strong lower body!
Rotation occurs when you allow the upper body to rotate independently from the hips by engaging the core and back muscles. You’ve probably done this in various yoga stretches, ab work (Russian twists, anybody?), and when you turn around halfway to see who called your name from across the room.
Once again, rotational moves involve using the straps for guidance but not support. This encourages your core and back muscles to engage, a great bonus for stability and strength in your everyday life!
The 7th and final foundational TRX movement is the “hinge.” This is the movement used in deadlifts and when you pick up a pen off the floor. It is initiated by engaging the entire back side of your legs (glutes, hammies), back, and abs and lowering your body down to a 90 degree angle or “flat back.” Since this move activates most of the posterior chain, it’s awesome for target some of those hard-to-work muscles without sacrificing integrity of movement.
We hope this video is encouraging and helpful to you. If you have any other questions, feel free to email us, message us on Facebook, or stop by the studio in person. We would love to talk more and support you on your shiFt to a stronger you!