TRX Tips & Tricks
What's all the fuss about this "TRX" thing anyway?
TRX Suspension Trainers are becoming more and more common in Fitness Centers, yet many gym-goers have no idea what they are, or exactly how to use them. The name sounds like it should belong to a dinosaur, and the options for utilization aren't necessarily intuitive at first glance.
However, what may appear to just be nylon straps to some, are an extremely versatile stability tool to the trainers here at WFL.
What is it?
The TRX Training Blog defines the TRX Suspension Trainer as "the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises." Created by the Navy SEALs, the TRX Suspension Trainer allows users to perform a variety of different exercises in almost any location, using only the TRX system and their bodyweight.
Since TRX straps are mounted at a point and suspended in the air, an entirely new level of stability is introduced to your workout (in contrast to weight machines and many other forms of exercise). You must utilize your core (learn more about what your "core" is here) to stabilize your body throughout every movement performed with the TRX Trainer. This reinforces and increases your ability to perform other exercises and the movements of daily life.
Now that you know the background, the TRX Suspension Trainer seems pretty cool, huh? But it's still just straps on the wall... how do we use it?
The first step to using the TRX straps is to adjust the strap length. This is done using the cam buckles on the straps.
To lengthen the straps*: Hold both straps (one in each hand), with your hands on the cam buckle for each strap. Pull the buckle towards you on both straps, and pull down on the buckles on each strap at the same time.
To shorten the straps*: Hold the cam buckle of a strap in one hand and pull the buckle towards you. Use the other hand to grasp the adjustment tab of the same strap, and pull up on the tab. Repeat for the other strap.
*If you are unsure of how to adjust the strap length, please ask a trainer and they will be happy to help!
How do I know what length to adjust the straps to?
This will vary depending on the exercise. However, a quick reference is provided on the TRX Training Blog:
Standing Exercises: Mid Length
Row Exercises: Fully Shortened
Pressing Exercises: Fully Lengthened
Ground Exercises: Mid Calf Length
If you are unsure of the strap length for an exercise, please ask a trainer.
What can I do with it?
Finally- the fun part! The exercises you can do with the TRX Suspension Trainer are almost limitless. There are exercise options for every major muscle group in your body, and if you want to do your entire workout for the day on the TRX straps then you easily can (although most prefer to use it as a portion of their workout). As always, you should adhere to any restrictions or recommendations given by your healthcare provider, ask one of our certified trainers if you need clarification, and cease the exercise immediately if you have any pain or discomfort.
Remember that the TRX Suspension Trainer is entirely based on bodyweight, so to adjust the level of difficulty you will need to adjust your body position. For example, a TRX row can be made easier by stepping farther away from the mounting point so that your body is in a more vertical position, and made more difficult by stepping closer to the mounting point so that your body is in a more horizontal position.
Below is a quick overview of one of our favorite exercises, the TRX row, to get you started. Please reach out to one of our trainers if you would like to learn more about what you can do with the TRX Trainer!
Let us know what you think of the TRX Suspension Trainer in the comments below!
*Please note that the above article should not be used to replace the advice of your personal healthcare provider. Each individual is different and has unique needs and restrictions. Please consult your physician before beginning an exercise program, and please consult with a certified fitness professional to assist with the performance of any exercises you are unfamiliar with.