TRX Basics: Mastering the 7 Foundational Movements of TRX Suspension Training
In the dynamic world of fitness, TRX Suspension Training is a quick, enjoyable, and highly effective method that builds Strength, Balance, Flexibility and Core Stability.One of the most powerful advantages of TRX Training and their coaching system is the ability to break down hundreds of larger and complex movements into a simple effective set of TRX Foundational Movements.
These 7 Foundational Movements are presented in a specific sequence to first teach proficiency in key positions and movements and next build progressions upon practice.
“The 7 movements are - Plank, Push, Hinge, Pull, Rotate, Squat and Lunge.
Plank, Pull and Hinge being the bedrock of the approach.”
1. Plank (TRX Plank)
1. TRX is adjusted to Mid Calf
2. Position yourself Ground Facing Away
3. Start on hands/forearms and knees. Engage your core,
Lift body to hand/forearm plank position, stack elbows under shoulders,
4. Finish by Lowering knees to ground
2. Push (TRX Chest Press)
1. TRX is Fully Lengthened
2. Position yourself to Stand Facing Away
3. Start by extending the arms in front of the shoulders and choose the appropriate foot-stance
Maintain Plank, lower the body down by bending the elbows to 90 degrees
4. Return by driving the palms while squeezing the chest and maintain plank.
3. Hinge (TRX Overhead Back Extension)
1. Adjust to Mid-Length
Position yourself to Stand Facing
2. Start by extending your arms overhead in an ‘I’ position, palms forward, tension on TRX, feet shoulder width apart
3. Movement begins by lowering hips down and back, arms and legs straight, tuck chin
4. Return by driving the arms up by pulling on the handles, extend hips
4. Pull (TRX Biceps Curl)
1. TRX is adjusted to Mid Length
2. Position yourself to Stand Facing
3. Start with Elbows bent higher than shoulders with pinkies aligned to temples, and walk feet toward anchor point until there is a squeeze in the biceps
4. Maintain position and Lower body down until arms are fully extended.
5. Rotate (TRX Power Pull)
1. Adjust TRX to Mid length, single handle mode
2. Position yourself to Stand Facing
3. Begin by placing hand beside chest, free hand reaches up TRX main strap toward anchor point.
Move in a circular motion, rotate free arm toward the ground while extending working arm
4. Return by driving the working elbow straight back while rotating free arm up toward anchor point
6. Squat (TRX Squat)
1. Adjust to Mid-Length
2. Position yourself to Stand Facing
3. Start by stacking elbows under shoulders, feet to be hip width apart
Lower hips down and back, weight exerted on heels
4. Return by drive through heels, squeeze glutes, lift chest
7. Lunge (TRX Step Back Lunge)
1. Adjust to Mid-Length
2. Position yourself to Stand Facing
3. Start by stacking elbows under shoulders, center one leg to anchor point.
Lift opposite log to 90 degrees at the knee and hip,
Drive lifted leg back, touch foot to the ground and lower knee.
4. Return by Driving through midfoot and heel of grounded leg, extend hips, lift chest, eyes forward, return to full standing position, feet parallel
Learning or beginning to practice a new skill or lifestyle requires effort and it is always recommended to perfect the basics, get comfortable and advance at your own pace. I’m happy to have begun this year's challenges with a TRX for Beginners in-depth program called ‘Learn to Love the Basics‘ to motivate all those stepping into TRX to find their way. You can find this program under ‘Challenges’ on my TRX app - ECTZONE (Available on both Android & iOS). Register now!
Happy TRX-ing ✨