It has been almost two years since we introduced the TRX suspension trainer at One on One. TRX suspension training combines bodyweight resistance with multi-planar movement patterns to stimulate improvements in core stability, strength, flexibility, and balance. Its versatility allows us to move in all three planes of movement, making it a superior functional training tool. The structural freedom of the TRX allows us the opportunity to get a great workout whether at home, on vacation, traveling for work, or looking to get outside. These are some of the reasons we believe the TRX is a great training tool. For this week’s focus point, we are going to detail some of the unique benefits of TRX suspension training.
According to Chris Frankel, TRX Head of Human Performance, the TRX is unparalleled when it comes to the following three training concepts:
1) Core training. Your center of gravity is located just above your hips along the midline of your body. Changing body positions shifts your center of gravity. The body uses muscular strength and coordination to control its center of gravity during movement. Suspension training bodyweight exercise is designed to intentionally displace your center of gravity, activating the core musculature during every exercise to stabilize and balance the body.
2) Pulling exercises. Pulling exercises with the TRX allow you to train all of the muscles involved with pulling (back, biceps, rear delts, traps, forearms, and hamstrings) at once, so you’re working your entire posterior chain. For example, while a standard row engages the muscles in your back, a TRX row also engages your entire body to maintain form during the row. With the TRX you’re pulling your entire bodyweight, and you can add an exterior load if you want an additional challenge.
3) Unilateral training. Unilateral training (single arm or leg) is important to help identify muscle imbalances and/or weakness, which can lead to injury. Research has found that about 65 percent of injuries, both athletic and lifestyle-related, come from overuse, which is repetitive use of joints that are rendered dysfunctional by muscular imbalances. The simplest ways to avoid muscle imbalance are to choose exercises that strengthen opposing muscle groups or to perform unilateral training.
In addition to the benefits mentioned above, we have found the TRX to be a great tool for movement prep, recovery and regeneration, and flexibility training. The TRX can be used by all populations since is it simple to increase or decrease the difficulty of a given exercise. Let’s all make sure to take full advantage of this great training tool we have here at One on One.
For this week and moving forward, have fun with the TRX and explore new ways to incorporate it into your fitness routine. Talk with your trainer about what you are currently doing on the TRX and if there is anything else you would benefit from. Also, get ready for the TRX challenge which will run from 6/11/12 to 7/22/12; be on the lookout for more information coming soon!