Triumph with TRX
In our September 2021 blog Tackling TRX, we explained that while TRX —short for total-body resistance exercise—may look perplexing, it is a training tool that uses the combination of suspended straps, gravity, and your body weight to create exercises that engage your entire body through every exercise you do, making the TRX one of the most effective tools for building muscle mass and strength.
What we didn’t include in the blog, are some exercises with instructions about how to do them. So grab onto your straps and let’s build some muscle with these TRX exercises:
TRX ROWS
Strap Length: Short
Grab the handles and stand straight facing the anchor with the arms bent, and elbows at your sides. With the straps taught, move your feet towards the anchor to add resistance (you’ll feel when it’s enough). Straighten the arms to lower your body back at an angle. Keeping your back and hips straight, bend the arms to pull yourself back up, with your elbows low by your sides.
TRX PULL-UPS
Strap Length: Over Short
Sit on the ground below the anchor point with the straps above your head. Grabbing the handles, pull yourself up bringing the elbows to the sides and the chin higher than the hands. Legs can stay bent with the feet on the floor, or legs can be straight for a harder option.
TRX PUSH-UPS
Strap Length: Mid-Calf
With the toes suspended in the foot cradles, lift the knees off the ground and flex the feet so you’re in a plank position on your hands. Bend the elbows to lower the plank toward the ground. Keeping your knees straight and body stiff, straighten the elbows to push back up to the starting position.
TRX SPLIT SQUAT
Strap Length: Mid Length
Standing facing the anchor with the straps tight and elbows at the sides, stand in a split stance with the front foot flat on the ground and the back foot up on the ball of the foot. Keeping the torso tall and upright, bend and drop the back knee like you were going to propose. The front foot should stay flat as you push through the heel to stand back up straightening both legs. Complete the reps and repeat on the other side.
TRX CHEST PRESS
Strap Length: Long
Hold onto the handles facing away from the anchor point with the arms straight our in front of you, barely wider than your torso at chest height. Keeping a strong plank position in the torso, bend the elbows to lower the body toward the hands. Straighten the elbows to press back up to the start position.
TRX MOUNTAIN CLIMBERS
Strap Length: Mid-Calf
Start with your toes in the foot cradles on the ground in the plank position. Lift the hips slightly as you bend one knee in toward your chest. Straighten that leg back out to plank position and at the same time bring in the other knee.
CHEST FLYS
Strap Length: Mid Length or Long
Start by facing away from the anchor with the arms in front of you at chest height, elbows slightly bent and palms turned toward each other. The straps will be on either side of your neck. Start at a very light angle to keep the shoulders safe. Keeping the spine and hips straight, slowly take the arms out to the sides away from each other, lowering the plank forward. Bring the arms together with the elbows staying slightly bent back up to the start position.
TRX HAMSTRING CURLS
Strap Length: Mid Calf
Start on the ground on your back with your heels in the foot cradles. Lift your hips off the ground and bend your knees to pull your heels toward your hips, keeping the knees parallel to each other. Keep the hips high off the ground as you straighten the legs back toward the anchor. Repeat for the desired amount of reps keeping the hips off the ground.
Don’t let the pulleys and carabiners scare you away from one of the most effective tools for building muscle mass and strength, balance and core. Give it a shot! Set up your complimentary strategy assessment with Success Studio by clicking the button below and start tackling TRX with these and other exercises our skilled personal trainers will show you how to do!