Awesome Gym Tool You Should Use: TRX

My sister is about to embark on a two-year stint living and working abroad. She knows she likely won’t have easy access to a gym and asked me what equipment I recommend to get the most bang for her buck while training at home. This was an easy question for me to answer.

If you are looking for a lightweight, portable piece of gym equipment you can use to train your entire body, look no further than the TRX.

The TRX is a suspension trainer which allows you to use your own bodyweight as resistance on a wide variety of exercises. You can train anywhere as long as you are able to hook up the TRX.

Keep reading for videos and instructions for my top-5 favorite TRX exercises. These can be combined to create a challenging full-body workout at your local gym or halfway around the world.

Inverted row

The TRX inverted row is one of my all-time favorite exercises. I use inverted rows with all of my clients who have access to a TRX. Inverted rows teach you to control your entire body and are easily scalable for different ability levels. They are also great for building strong backs, arms, and shoulders.

To set up for an inverted row grab the TRX handles and remove all tension in the straps. Your arms should be even with your sides with elbows forming a 90 degree angle. Maintain your plank position (straight line from ears to heels) and walk your feet forward until your body is at an angle.

Initiate the movement by lowering your whole body as one unit until your arms are fully extended. Complete the rep by pulling your body back to the starting position. Do not drive your elbows so far back that your shoulder dips forward. You should finish with your elbows at 90 degrees and your upper arms even with your sides. Don’t allow your hips to move or your shoulders to shrug up toward your ears at any point during the rep.

You can make inverted rows more challenging by using a steeper body angle (i.e., moving your feet farther forward). You can also elevate your feet on a box or add external resistance such as chains or a weighted vest.

Pushup

Performing pushups using a TRX is a great way to challenge your core and shoulder stability. Because of the unstable nature of the TRX,  be sure you have good control while doing a  pushup before attempting this variation.

Set up for TRX pushups by getting up on your toes in pushup position. Your feet will be on the floor and your arms will be fully extended beneath you with your hands on the TRX handles. The rest of your body should form a plank with a straight line from ears to heels. Position your hands at 2 and 10 o’clock.

As you lower yourself into the bottom of the pushup, your shoulder blades should move together toward your spine. Aim to keep your hands directly beneath your elbows and your shoulders down away from your ears. When you push yourself back up, reach your arms away from you. The shoulder blades should pull apart at the top. Be sure to maintain a solid plank position as you complete the entire rep. You should not excessively arch your back or stick your butt up to the ceiling.

Like the rows, pushups can be made more challenging by elevating your feet or adding external resistance.

Leg curl

TRX Leg curls are a great way to build strength in your posterior chain (glutes and hamstrings) and core.

Set up for leg curls by lying on your back with your heels in the TRX handles. Initiate the movement by squeezing your butt to raise your hips into a bridge position. Next, curl your heels back toward your body before returning to a legs straight position. If staying in the bridge for the entirety of the set is too challenging, rest on the ground in between reps.

Make these more challenging by a) bending your elbows and lifting your forearms off the ground so only your upper arm is on the ground or b) lifting your entire arm off the ground and reaching up.

Rear foot-elevated split squat

Rear foot-elevated split squats, also known as Bulgarian split squats, are one of the more challenging single-leg exercises. Performing this exercise with the TRX provides a big challenge to your balance and stability. I recommend getting comfortable doing these with your foot on a stationary surface like a bench or box before attempting the TRX version.

Start in the half kneeling position with the front leg at a 90 degree angle and the back foot in one of the TRX handles with the top of your foot facing the ground. Drive through the front heel until you are in the standing position. Lower yourself back toward the ground to complete the rep.

To protect your joints, the front knee must always stay in line with your toe. Drive through the heel of the front foot to increase activation of the glutes and hamstrings. If you struggle with balance, find a focal point in front of you to stare at throughout the entire set.

These can be rather difficult even with no modifications; however, stronger trainees can hold dumbbells or kettlebells for an extra challenge.

Core trio: Jackknife, mountain climber, pike

I couldn’t pick one favorite TRX core exercise so I’ve included three. Try performing all three in a circuit for an added challenge.

Each of these exercises begins in a pushup position plank with your feet secured in the TRX handles. It’s important to maintain this plank position during each exercise. During the jackknives and mountain climbers your body should remain stationary from hips to head. Your butt should never rise toward the ceiling.

Aim to prevent excess movement in your spine during the pikes. Movement should only come from the shoulders and hips.

Whether you are looking for some variety in your gym training or are searching for a way to have more effective workouts on the road, the TRX could be the answer. If you’re interested in learning more tips, tactics, and strategies for training on the road or with a busy schedule, please subscribe to my email newsletter here.