Common Trx Suspension Training Mistakes
Step aside, exercise bands and basic balance balls! The TRX Suspension Trainer is here to stay—and for good reason, too. Now considered a mainstay at most gyms and health clubs across the country, the TRX suspension workout system was developed and utilized by the Navy SEALs. It is hands down, my favorite training tool as a personal trainer. The TRX system is a form of suspension training that uses two things we all have readily available: gravity and body weight. This functional approach will help strength train all your muscle groups and burn fat, while working on your range of motion, flexibility, balance and core stability. The TRX Suspension workout system has plenty of options and is perfect for any level of fitness, whether you’re new to TRX training or at the forefront of Suspension Training. Once you try it, you are hooked!
TRX is lean and mean. It takes very little space to give you a full body workout. With just durable straps, a supporting beam and two foam handles that double as ankle straps, you can work tons of different muscle groups – you’ll be amazed at the workout your biceps, triceps, quads and glutes get! Not to mention this workout is ALL CORE, all the time!
If you don’t think TRX is your thing, just give it a chance! I highly recommend giving it a try. You can do yoga, Pilates, strength train, cardio and so much more…it’s literally a gym in a bag.
Even with your own body weight and the simplicity of TRX straps, you can still get hurt by performing movements incorrectly, which is why I’m here to help!
The Most Common TRX Mistakes
Thinking Trx will do the work for you
The TRX suspension trainer is only as effective as the person using it. Let me explain. Mental focus is key when you’re working out with the TRX suspension trainer. Whatever your fitness level, you always should apply the “mind to muscle” principle to your TRX moves and think about each muscle group you’re engaging. Remember, you can make any exercise more or less challenging; all you have to do is change your body angle in your starting position.
Just like you can’t expect to lose weight and get in good shape without a healthy diet, whole foods and regular exercise, you can’t expect the TRX Suspension workout system to magically make you stronger and burn fat. Work at your own pace, make sure you’re pushing yourself with every rep, and always pay attention to form. Remember, building muscle starts in your mind!
Placing Your Feet in the Wrong Spot
Your feet and their starting position on the ground have the ability to make or break an exercise. Whether resting in the bottom of the foot cradles, or on the floor in standing position, it’s important to understand where your feet should be placed on the ground – or even off the ground, if they’re in the stirrups – before beginning a movement. When your feet are in the wrong spot, you’re putting unnecessary strain on your quads, glutes, and hips, or on your biceps, triceps and palms if feet are in the stirrups. Even shifting your right foot a few inches can make a big difference in your reps.
If your feet are on the ground, you’ll want them to be about hip-width apart. For some moves, you can increase or decrease the intensity by changing your stance, even if it’s just by a couple of inches. Remember, the closer you stand to the anchor point, the more difficult and the further away from your anchor point you stand, the easier your exercise will be. (so, you can begin to see that any fitness level can use TRX…just adjust where you stand!) If your feet are in the stirrups, keep your feet dorsiflexed, and your legs about hip-width apart, unless the movement calls for otherwise.
If you’re still unsure about positioning for any move, consult with Trish your Trainer and join the Optimal Fitness Program. Remember, like most fitness moves (think lunges and squats), it’s important to push from the back of your heel rather than the front of your foot. Target those glutes and take stress off your knees…
Disengaging Your Core
One of the most common mistakes I see is forgetting to engage the core—especially while you’re on your palms in the plank position. When you don’t use your core, you put unnecessary strain on other areas like your hips, glutes and quads. Your core is the key to having perfect body positioning, and engaging it also allows every rep to double as an ab workout. WINNING! Who needs to have a favorite TRX core exercise, when they’re all core exercises?
What do the Yellow Line Markers Indicate?
Well, to be fair, this isn’t an obvious one. If you look closely (like, really closely) near the top of the TRX straps, you will see a single, yellow stitched line. Travel farther down the straps and you’ll see a double yellow stitched line. These are guides meant to provide proper strap positioning so that your handles are always at optimal height for your full-body TRX routine.
The yellow tab above the buckle is what you use to measure the alignment. When the tab is near the bottom of the straps, it means they are “all the way lengthened.” To shorten the straps from there, bring the tabs to their double yellow lines. To shorten them all the way, bring the tabs to their single yellow lines. It makes a difference! Be sure to adjust the TRX suspension straps to the correct length before getting into the starting position for all movements.
You’re Not Using the Kickstand Modification
If your back seems to bug you during your workout, or if you suffer from chronic back issues and don’t want to give up on your TRX total body workout, then it’s time for the kickstand. The kickstand is a modification for your foot positioning.
For example, to take stress and pressure off your back, all you have to do is bring your right foot forward (or backwards, depending on the exercise) and use it to support your body weight as you complete your upper body and lower body movements. Depending on your stance, your right toes should either be in line with or a few inches away from your left heel. Be sure to alternate which leg you use so that you’re still getting a full-body workout, and not putting extra pressure on one of your quads by staying on your right foot the whole time. Balance is key.
The TRX Has Excess Slack
If there is one rule that you take and implement from me, let it be this one: no slack allowed! Slack in the straps means your core has become disengaged and you’re no longer consciously bringing yourself through the movement anymore, even if just for a moment. Total resistance exercises require resistance, 100% of the time. If there’s slack in the TRX ropes, that means there’s no intensity, and therefore, a lower-quality workout. Always be in it to win it by paying attention to proper form.
You’re Using Momentum
As you start to get fatigued and tired, you may notice that you’re swinging and using the momentum to complete some of your upper body TRX exercises. Not only does this break your body’s functionality and decrease any benefit to your endurance, it can lead to developing bad habits and injuries in the future that could require physical therapy. If you detect this, take a rest for a few and return to your starting position, or try a uni-set structured workout. Make sure you’re moving at your own pace throughout the workout: the quality of reps is more important than the quantity of reps every time!
Your Joints Aren’t Positioned Correctly
Keeping with the theme of the “mind to muscle” connection, once you’re in the starting position, be aware of where your joints are pointing. Flaring elbows, incorrect pelvic tilts, rounded shoulder blades and locked out knees during the TRX squat are major culprits that I see in the gym. Be mindful of your heels and toes, too – your foundational movement starts at your feet! It can be all too easy to let your form slip at the end of your reps or as you fatigue, so if you believe you may be falling victim to any of these, ask Trish your Trainer to evaluate your form—I’m happy to help. Again, a good workout is all about connecting your mind with your muscle!
Overthinking and Overcomplicating the Exercises
One of the easiest mistakes to make is to think the TRX is too “simple.” With so much variety and a wide selection of TRX exercises to choose from, it’s tempting to try out the craziest, most challenging moves; but it’s best to stick to the varied collection of basic TRX exercises first. You can get a great workout by incorporating simple exercises into a TRX full body workout.
You will benefit much more by mastering the best and basic TRX exercises first, then progressing when safe and strong. Make it your goal to start with the basics, then slowly and responsibly progress.
If you’re thinking about adding a TRX Suspension Trainer to your home gym, there’s some information you’ll want to review. For starters, you’ll need a place to put your TRX, such as a strong support beam or door anchor. A door anchor helps anchor the TRX on a regular, sturdy door frame, so you can use it just about anywhere in your home gym or hotel room when you travel! Wall anchors (X-Mounts) are also an option. Some people like to get creative with their outdoor workouts and use a tree branch, post or a pole, so if outdoor workouts are your jam (they are mine for sure!), you’ll want to look for outdoor anchors, or get creative and make your own outdoor anchor.
While a TRX can seem like a big investment, it’s an investment in your health and fitness goals that will last for years, so it’s definitely one worth making! Whether you’re working out in a gym or at home, I hope these are helpful tips for making the most of your TRX workout! An Optimal YOU Lifestyle definitely includes a TRX nearby ;)
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