Hi guys, Kris from Custom Fitness here, your Amarillo personal trainer. Today we’re going to be wrapping up the two part series on the TRX row. Now be sure to read part one if you haven’t already at the link here: And as always, if you have any questions about today’s blog then please give us a call at (806)-322-3188
Last time we were talking about the first exercise that you can do with the TRX. Today we are going to get back into it.
So when you’re ready to progress from that first exercise, you’re going to start with a different first position. You are going to start with your hands holding those straps to your chest in the same way that you had them when you were pulling up. Then you are going to walk out to get into a 45 degree angle.
So now you’re a little bit lower, and you are the top of the movement. While being in that position, you are going to bring yourself down into that extension. You want to be sure that through this all you are maintaining that tight core, and tight shoulder blades. Then you would pull up and lower down just as you did in the previous exercise.
So that is a great upper body workout. And as you move through that, depending on how your foot stance is, you might start feeling the legs working as well. You won’t really feel it if you have your feet hip width apart, but by the time that you get to a one legged stance you’re going to be working those legs really well. Just remember that if you do one leg, then you are going to have to be doing the other leg as well. At least get in two sets; one on one leg and one on another. Or you could you also do half and half of one set. You want to be in balance. Muscle imbalance is usually something that causes a lot of people chronic pain.
Alright, so you’ve got those two down, so what is going to be next? Well we are going to be doing an exercise that when using a ceiling anchor, you would stand directly underneath it. However, most people at home are going to be using door anchors, so I’m going to be using it in that way today.
So you are going to be taking it into a supine position. You are going to be lying on your back, holding those straps in your hands with tension, and having your feet hip width apart. You’ll want you straps set to where there is tension with your arms out in front of you, and to where your shoulders are slightly off of the ground.
Now you know the drill; tight core, squeeze the shoulders, and pull up. On the way down you can touch the floor, or you can several reps in a row without touching the floor. Either of those options work fine, it just depends on you level and what you are comfortable with.
Another option with that is that you can do the same thing, but with straight legs instead. Everything would stay the same except for your legs being straight out on the mat.
From there you can challenge yourself. One leg, feet together, elevate the feet on something like a ball, there are a lot of things that you can do. Doing this will change the percentage of body weight that you’re lifting. Everytime that you are working with a suspension trainer, you are actually lifting a percentage of your body weight. So to increase that weight, you have to lift another part a little bit higher to put more weight into the hands, or legs depending on what you are doing with the handles.
So, those are all of the different row positions that you could use. There is a lot going on in those exercises, so you want to make sure that you choose the one that is the right challenge for you. If you try and go into doing straight legs on the floor and you haven’t done much with the suspension trainer, then you could be in the wrong position. You could get hurt rather than benefiting.
So if you want results, start at the top and work your way down. Find the one that is best for you, and make sure that you are doing that exercise correctly. One of those might feel like the perfect fit for you, so go for it! Maybe none of those are challenging enough for you, then try doing a super set. A super set is where you do a set of exercises for the back and the biceps, and then you can come straight into these exercises leaving no more than 10-15 seconds in between. This way you will be very fatigued in the muscle groups by using those again but in a different way.
That is going to wrap up our series on the TRX row! Now I hope that you all learned something that will benefit you. Whether you are used to the TRX, or haven’t even seen one before, I hope that you found something useful in this series.
So, if you are wanting the accountability and help with creating an action plan to see results, or are wanting to someone to help create a workout plan to push you to your greatest potential, then that’s what we’re here for. We work with our clients not just on fitness, but also nutrition. We will ensure that you are supported throughout every aspect of your health and wellness journey, and that includes making those eating changes. We have an entire team of dedicated professionals to help you with your health and fitness goals. To get your consultation set up, give us a call at 806-322-3188 or email us at info@customfitness.biz At Custom Fitness, we are YOUR personal trainers in Amarillo, Texas. Have a great day.