Thinking about trying suspension training but don’t know where to start? Suspension training involves working out using straps that act as a form of resistance against your bodyweight…
TRX are the pioneers behind suspension training, with Navy SEAL Squadron Commander Randy Hetrick becoming the first person to develop suspension training using just a parachute webbing and a jiu-jitsu belt. The TRX Home 2 system is the brand’s most popular product – perfect for anyone looking to achieve their fitness goals at home or on-the-go. An incredibly versatile piece of equipment, the suspension trainer enables you to complete a full-body workout that will increase your strength, build your core, burn calories, increase flexibility and improve your endurance.
How do you use a suspension trainer?
You can mount a suspension trainer on almost any door, or attach it to any vertical or horizontal anchor point overhead, either indoors or outdoors. Take your suspension trainer on the road with you and use it anywhere, even harnessed to a tree!
Suspension training is based on seven basic movements: push, pull, plank, rotate, hinge, lunge and squat, which can then be developed into hundreds of different workouts using just one set of straps. Its versatility is its biggest benefit, with the straps proving incredibly useful even for those who are managing an injury or during pregnancy.
Is suspension training for all fitness levels?
Yes, suspension training is for people of all levels of fitness – everyone has to start somewhere! What makes suspension training easy is that it gives users complete control of their workouts, determining the difficulty of each exercise by adjusting the length of the straps or by altering the distance between the user and the anchor point.
Where can I get a suspension trainer from?
Great suspension trainer exercises
Try doing these TRX moves with your suspension training system to get stronger and leaner…
Step back lunge (mid or short strap)
- Facing the TRX anchor point (where it’s attached to), hold the rubber handles and step back until your elbows are level with your ribcage and the TRX is tight.
- Centre your left foot and lift your right knee up in front of you.
- Step back with right foot, bending both knees at 90˚ and gracing the right knee on the floor (pictured).
- Drive through the left leg to stand back up, with the right knee in a lifted position.
- The key is to move downwards and upwards, not backwards and forwards.
- Do 15 reps for 3 sets on each leg with 20 seconds of rest.
TRX lunge (long strap)
- Face away from your anchor point with your right foot in both foot cradles behind you.
- Take a small hop forward, balancing on your left leg.
- Bring your right knee up as well as your left arms, mimicking a running position.
- Lower your knee to the floor, bending both knees at 90˚and raising your right arm while lowering your left.
- Drive through your left arm to stand up and return to the starting position.
- Do 15 reps for 3 sets on each leg with 30 seconds of rest in between each side.
Shoulder stand to V-sit (long strap)
- Lay down on your back with your head directly underneath the TRX (6 inches away from your door to avoid contact).
- Place your hands in the foot cradles, with palms down and arms level with your sides.
- Your legs are straight and at a 45˚ angle to the floor.
- Press lightly into the cradles, lifting your legs upwards and extending at the hip until both feet are in your eye-line (pictured).
- Your body should be in a strong plank vertically.
- On the way down, break at the hip and then sequentially through vertebrae, rolling up as one unit into a V-sit position.
- Return to the shoulder stand and repeat the sequence.
- Do 15 reps for 3 sets with 45 seconds of rest.
TRX low row (mid length or short strap)
- Facing the anchor point, hold both handles with palms facing towards each other.
- Walk your feet forward to create resistance, then come up on your heels.
- Maintaining your plank, breathe out and pull your chest towards your hands (pictured).
- Squeeze your shoulder blades together.
- Slowly return to the start position by straightening your arms.
- Do 12 reps for 3 sets with 45 seconds of rest. Th tempo should be 2:2.
TRX pike (long strap)
- Start in a TRX plank position. Your palms are down, and arms are straight and shoulder-width apart, with shoulder blades spread, tailbone tucked, and feet flexed in both foot cradles.
- From the plank position, lift your hips over the line of your shoulders into a pike (pictured).
- Lower from the pike to a neutral plank, then repeat.
- On the lift, look at your toes to allow your neck to follow your spine.
- Look at the floor as you lower.
- Do 10-15 reps with 30 seconds of rest in between.