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Next up in my series on new trends that you’ll find at your local gym is TRX!

TRX – What Is It?

TRX is a suspension based training system. Using just your body weight and gravity, the TRX system can support up to 350 pounds and provide up to 900 pounds of resistance. The system is attached to a door or other fixed point. The further you lean forward or backward, the stronger the resistance to overcome. You can easily change your resistance by changing the angle of your body to the floor.

How Do You Use?

There are 100s of exercises you can complete on the TRX system, but they are all variants of Push, Pull, Plank, Hinge, Lunge, Squat and Rotate.

PUSH

Chest Press – Hold handles in front of you.  Brace your core and lean your weight into the handles, making sure your hips, shoulders, knees, and ankles are aligned. Push back to start.

PULL

Row – Lean back holding handles.  Brace your core forming a strong plank with your shoulders pulled down and back.  Maintaining your plank, pull your chest up to your hands. Lower yourself down in one slow, controlled movement.

PLANK

Inserting your feet into the TRX straps, plank up into a pushup position keeping your hands directly under your shoulders. Brace your core and make sure your head, shoulders, hips, knees, and ankles are aligned. Lower your knees to the ground.

HINGE

Extend arms, pressing down on handles, knees bent. Bend forward from the hips, maintain a lengthened spine, extend the knees. Press on handles, extend at hips to an upright position.

LUNGE

With one leg through both foot cradles on the TRX, ground yourself through your working leg. Push your hips down and back, and lunge down until your front knee is bent to 90 degrees. Keep your core braced and your chest up the entire time. Drive through your front foot using your glutes and hamstring to bring you back up.

SQUAT

Stack your elbows under shoulders, with feet hip-width apart.  Lower hips down and back, weight in heels.  Drive through heels, squeeze your glutes, and lift your chest.

ROTATE

Place arms in a “T”, body in a half-kneeling position. Maintain lengthened spine, shift hips forward, rotate torso away from your rear leg, side bend away. Shift hips back to return hip to neutral, arms down.

Get Your Own

TRX Suspension Trainers are available at the official TRX Training site. Prices range from $100 – $200 for at-home use versions.