What comes to when you think of resistance training? Usually weights or resistance machines, are the first things that gym goers associate with muscle building. I bet your mind doesn’t travel to the humble straps that make up the TRX. Many a time when I’m doing gym tours, exercisers and newbies alike disregard TRX as either pointless or intimidating. This is a big mistake. Not only is suspension training an enjoyable break from the norm, it is completely unique form of resistance training that can complement your already established routine.
6 Distinct benefits of Suspension training
Do you want to squat below parallel? To get your body used to this movement you can use the TRX or any suspension trainer to get your ass to the grass. Inflexbility in either your ankles, hips or knees can prevent you from getting lower. Consistent practice squatting holding onto the handles will make getting lower a lot easier as the TRX takes a percentage of your body weight off. Also it is a low impact on your knees.
Do you play a sport that requires you to jump higher? Or simply want to improve your box jumps? TRX can be used as a tool to complete plyometric exercises. Squat jumps, one legged hops or burpees mixed in with a complete training programme can have a real impact on the agility and power needed to improve athletic performance.
Activates your core muscles
Every single exercise you perform with the help of the TRX will engage your core. This helps with the stabilising of your spine and lowers the risk of injuring your lower back. Through increasing your core strength you could notice everyday benefits such as better posture and less back pain.
Enhanced coordination and balance
The TRX training system is by nature unstable, this contributes to great benefits for the core principles of proprioception. As the fixator muscles stabilise the body during the movement of an exercise, the central nervous system is excited, which leads to better spatial awareness, coordination and balance. Training these skills has the ability to prevent injury and can be used by athletes, like rugby players as part of pre-season training.
You can combine the TRX with BOSU balls, kettlebells, dumbbells or evening boxing pads! Each will serve its own unique purpose to either increase the intensity of your session, get you stronger or develop your balance.
Easy to regress or progress movements
The great thing about the TRX is that it’s suitable for every level from beginners to pros. Regressing an exercise that is too hard can be as simple as kneeling, changing the angle of the exercise or widening your stance. The only people I wouldn’t recommend using it is complete gym novices. As always I will advise that you get someone with a suspension training qualification to help perfect your technique.
My personal favourite TRX exercises:
Include: Pistol squats, jump squats and plank variations (OUCH!) which are suitable for intermediate TRX users.
TRX is used in many gyms but there are a bunch of other suspension training devices such as Olympic rings or the Human Trainer (which I used for my suspension training workshop).
Happy training 😀