TRX Suspension Training is a form of functional training that uses straps and your bodyweight to facilitate a total-body workout. Rather than going back to the same old machines and free weights at the gym, suspension training lets you hit every muscle group with a different range of motion, work multiple muscles and joints simultaneously, add variety to revitalize your workouts and avoid those dreaded training plateaus.
Developed by a former Navy SEAL, TRX suspension training allows you to do hundreds of different exercises (check out STACK's TRX Exercise Library) and control the intensity simply by adjusting your body position and angle. TRX gear consists of straps with handles that anchor to a door, but this simple piece of equipment is all you need for an incredibly challenging workout that you can take virtually anywhere.
TRX training is considered functional because the exercises force you to use the same coordinated multi-muscle and joint movements needed for most athletic activities. Traditional weight training often works only one muscle group at a time. With TRX training, you get a well-rounded workout that not only develops strength, but also power, endurance, mobility, balance and core stability.
RELATED: Complete TRX 3-Day Full-Body Workout
One of the best things about TRX training is that the level of difficulty can be customized with simple adjustments to body position and technique. Three principles apply in scaling your intensity:
- Vector Resistance Principle. When performing a standing movement, the higher you are, the easier the exercise.
- Pendulum Principle. When performing ground-based movements, make the exercise easier by moving your feet closer to the anchor point.
- Stability Principle. Open up your base for more stability.
To illustrate how TRX Suspension Training can revitalize your workout, let's take a look at the multi-muscle TRX Chest Press. To start, hold a TRX handle in each hand facing away from the anchor point. Raise your elbows to chest height, keeping your wrists in a straight line with your forearms and palms down. Lunge one foot forward for support, lower down into a Push-Up and then press back up again. This kind of a Chest Press engages the pectorals, triceps, rectus abdominus, transverse abdominus and obliques, forcing each of these muscle groups to work together to perform the movement. In comparison, a standard Chest Press would only work your pecs and triceps.
The Chest Press is just one example of how TRX training's multi-muscle assault can help rejuvenate your weight training workouts. The real proof comes when the soreness sets in.
Check out STACK's review of the new TRX Force Kit for a new military-inspired kit and conditioning program. Here are a few TRX exercises to get you started:
Source and Photo: TRX Training
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