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By The One on One Team

Last Updated: 7/9/23

The TRX suspension trainer has proven to be a valuable asset to our training programs at One on One. It combines body-weight resistance training with multi-planar movement patterns to stimulate improvements in core stability, strength, flexibility, and balance.

The TRX is unparalleled when it comes to the following three training concepts:

  • Core training. Your center of gravity is located just above your hips along the midline of your body. TRX training is designed to intentionally displace your center of gravity, activating your core musculature during every exercise to help stabilize and balance the body.
  • Pulling exercises. TRX pulling exercises allow you to train all of the muscles involved with pulling (back, biceps, shoulders, traps, forearms, glutes and hamstrings) at once, so you’re working your entire posterior chain. For example, while a standard seated row engages the muscles in your back, a TRX row engages your entire body to maintain form during the row.
  • Unilateral training. Many injuries are due to muscular imbalances. Unilateral training (single arm or leg) is important to help identify and strengthen muscular imbalances and/or weakness. In addition to intelligent corrective exercise, a simple way to avoid muscular imbalance is to perform unilateral training.

The TRX is also a great tool for movement prep, recovery and regeneration, and flexibility training. The structural freedom of the TRX allows us to train whether at home, on vacation or traveling for work.

All populations can use the TRX because it is simple to increase or decrease the difficulty of any given exercise. When training with the TRX, remember the following pointers:

  • Modify your body angle: Create a steeper body angle by moving your feet towards the anchor point to make most standing exercises more challenging (and vice versa).
  • Change your base of support: Widen or offset your stance to decrease the difficulty. A single leg or narrow stance will increase the difficulty.
  • Maintain tension: Keep the TRX straps tense to ensure the exercise is performed safely and effectively.

For this week, have fun with the TRX and explore new ways to incorporate it into your fitness routine. Talk with your trainer about how the TRX is currently being used in your program and how you can benefit from it.