TRX is versatile, core engaging fitness training

The rise of functional training has led to the development of all sorts of fitness products designed to facilitate total body exercise. These products range from wobble boards to repurposed tractor tires.

This week, I’ll highlight one product that has become so popular it has entire workouts designed around it. In addition, I’ll introduce an exercise that uses this functional piece of gear.

You may have heard of TRX training. It’s a complete training protocol designed around the idea of total body resistance exercise using a simple pair of straps, gravity and your weight.

TRX straps are nothing special from a design standpoint - they’re merely a vinyl strap with handles on both ends and a tie-down strap in the middle. The idea is to anchor the straps to a high point, grab the handles and rest your weight on the straps. Then you can perform various exercises with your weight as the source of resistance.

Training with body weight in this fashion is extremely versatile for people of all fitness levels. If you need less resistance, you simply adjust the straps so your posture is more upright. This will decrease the amount of weight you’re lifting and thus reduce the difficulty of a given exercise.

Another great benefit of TRX training is core engagement. Body-weight exercises are typically excellent ways of engaging core muscles, and TRX training is no exception. The hips, abdominal muscles, back and legs must all work in unison to perform most of the exercises involved in TRX.

Larger fitness centers will have TRX straps. Some may even have TRX training classes. In any case, you’ll want to get some professional instruction before tackling this form of resistance exercise. For those who’ve grown used to machine weights and free weights, TRX is not necessarily intuitive.

For this week’s exercise, I’ve selected one of the most basic TRX movements. The Inverted Row is designed to challenge the arms and upper back while engaging the core in a functional, effective way.

1. Anchor the straps to a high point that’s one to three feet above your head.

2. Grasp the handles with your palms facing upward and lean back to approximately 45 degrees. Your feet will be well in front of the rest of your body. The idea is to get into an inclined position to create resistance.

3. Perform a row by pulling yourself up toward the anchor point.

4. After you reach the top of the movement, slowly lower yourself back down to the starting position.

5. Do two sets of 12 rows with constant core engagement.

This simple movement is a good way to get acquainted with TRX without feeling overwhelmed. It’s a motion that you’ve likely done hundreds of times in the gym, but the straps will give you a different sensation.

Start with the 45-degree lean and work your way into a lower position as you gain strength.

Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.

[email protected]