In my experience, there are Seven Deadly Sins a Coach Can Make. TRX listed Six Original Sins of Suspension Training. Lengthen the TRX Suspension Trainer: Simultaneously depress both cam buckles and pull downwards away from the anchor point.Draw backwards on the buckle and pull the tab up along the strap. Shorten the TRX Suspension Trainer: Depress the cam buck with your thumb and grasp the yellow adjust tab with the other hand.You can also position the handle at your knee.įive Essential TRX Suspension Trainer Techniques Mid-calf refers to the height of the foot cradle being at the middle of your calf. Over shortened: for the Inverted Row or L-Hold.There are five adjustment heights to know. Performing the TRX Suspension exercises properly requires one to properly adjust the strap length. There are six positions for TRX Suspension Training. The Six Positions of the TRXĮvery exercise has exactly one position from which the exercise can be performed. Conditions Change – But Standards Remain. Your deadlift should look the same whether it’s at 135, 225, 315, or 405. You don’t get to do the exercise sloppy because it’s harder. A single arm kettlebell squat has the same points of execution, even though have one kettlebell in the front guard creates an additional rotation load on your hips. These 5 simple words apply to all exercises, not just Suspension Trainer exercises.Įxample: an Air Squat has certain points of execution. It means that even when you scale up an exercise, you must perform it at the same level of control and execution as you with an easier version. Some TRX Exercises incorporate more than one type, and nearly all exercises involve the plank position. Combos: two or more TRX exercise chained together.Lateral Flexion: Sideways tilting / side bends.Hamstring Curls: hamstring runner and hip thrusts are excellent.Hinge: The pike and hinge to press are excellent.Lunge: TRX is excellent for teaching the lunge pattern.Squat: notable variations are the plyo squat and pistol.With only two rotation-based exercises, this group probably should just be dropped. Rotate: two main rotation exercises, most TRX Suspension Trainer exercises are anti-rotation.Feet in dorsiflexion, feet spaced 6 inches apart. Plank: neutral spine, level pelvis, alignment of the ear ears, shoulders, hips, knees, and ankles.The Eleven TRX Movement Patterns of Exercises For more on TRX Suspension Training, I highly recommend you read their blog.
This TRX Suspension Training guide draws heavily upon the three TRX Suspension Trainer Courses that I have taken, plus the many hours of training time I have spent working with some of TRX’s premier coaches such as Fraser Quelch. Paul’s essential guide on effective TRX Suspension Training Techniques, plus a complete list of the Top 106 TRX Suspension Exercises. Effective TRX Suspension Trainer Coaching