The trainer’s guide to tackling TRX

Are you ready for a suspenseful workout?  If your gut is softer than a Halloween pumpkin on Thanksgiving Day, it is time to get hardcore and hands-on with those mysterious black and gold straps at your local gym.

TRX has become a leading tool for exercisers who want an effective workout that tones and trims without relying on inconvenient, difficult to maneuver dumbbells and weight machines. TRX is short for Total Body Resistance Exercise, or as my Dad calls it, "Those Spiderman dangly, harness looking things."  It's important to know the name of your strapping date before taking it on a ride around town.

While TRX may look intimidating, most of the moves associated with this style workout are similar to those used in other exercises. In fact, you may be familiar with the majority of the basic movements, the only difference being that two resistance straps are being incorporated into each routine. Prior to attempting these exercises on your own, become acquainted with the basics of TRX by enrolling in a group fitness class, or by asking a Personal Trainer. When it comes to TRX, practice makes perfect.

Do not expect to be a TRX top dog on your first, second or even third try. Unless you spend your free time dangling from cable wires in hopes that Tom Cruise will finally call on you to be his stunt double in the next Mission Impossible flick, I don't expect you to be well-versed in the mechanics necessary to be a suspension specialist.

Beginner

This move is a great starting point because it focuses on an exercise most people are familiar with, the squat. In order to properly execute any exercise on the TRX straps, your core muscles must be activated at all times. It is for this reason that TRX is such a useful tool in carving the abdominal area as well as improving stability, strength and function.

Squat Row:

A.)  Hold both handles and step your feet out so they are shoulder width apart. Hinge at the hip and bring your body down into a squat position, allowing both arms to fully extend.

B.)  Push through your heels and pull your body into an upright position. Squeeze the shoulder blades together as you pull the straps back to the sides of the chest. Repeat 15-20 times.

Intermediate

Performing a push-up can be challenging at any level. The number one mistake made by most during the up-to-down phase is the positioning of the hips. You should not feel a push-up in your lower back. If you experience any pulling, pressure or strain in that area, your back is taking the brunt of the workload rather than your core muscles. The TRX straps force our body to engage our core through balance, hence strengthening the abdominal and back extensor muscles, which prevent lower back compensation and injury during an exercise.

Push-Up:

A.)  Stand with feet hip width apart, facing away from the TRX stand. With a hand in each cradle, activate your abs as you lower your body into a push-up position.

B.)  Squeeze the chest muscles as you push through the handles. Allow the arms to fully extend until your body is in the upright position. Repeat 15-20 times.

Reverse Push-Up:

A.)  Turn around to face the TRX stand. While grasping both handles, slowly lower your body back until both arms are fully extended. It is important to maintain good posture by keeping the shoulders strong and abs activated. Do not allow the straps to pull your shoulders forward.

B.)  Expand the chest muscles by pulling both arms back into a reverse push-up position. Squeeze the shoulder blades to contract the back muscles, then return to the starting position. Complete 15-20 repetitions.

Advanced

Gravity takes the fun out of life. It prevents us from flying, makes our skin look like we are descendants of the Shar Pei family and adds a great deal of difficulty to exercises where our feet are elevated from the ground. Get your moon shoes ready, because we are about to lift off and bulk up.

Suspended Knee Tuck: 

A.) While seated, carefully secure your feet into the TRX loops. Position your body into the proper plank form - shoulders aligned over the wrists, abs activated and hips slightly elevated.  Lift the hips and draw the knees in towards the torso.

B.)  Slowly return to the starting position and lower your body into a tricep push-up.  In a controlled motion, return back to the plank position and complete 8-12 repetitions.

If you want to see results, start using strong-arm and leg TRX tactics.

Earn it.

Read more Sports Doc for Sports Medicine and Fitness.