TRX for Dancers

It is no secret that dancers have special fitness needs, but it must be carefully tailored to ensure any injuries are avoided. Recent research by Michael Owen and Susan Kinney has found TRX suspension training to be just the right secret ingredient for dancers as it is not only safe to use, but also magical for injury prevention.

Supplemental exercise is extremely beneficial for dancers. The type of exercise, however, must be carefully tailored to the dancer. Weights may be good for some dancers but can be dangerous for others. Since TRX suspension training uses your own body weight, it is a magical tool for any dancer! Dancers tend to be prone to stress-related injuries, and the TRX allows them to cross-train without the risk of stress-related injuries. The TRX can help strengthen the entire body and can also help to identify muscle imbalances. Since you work with your own bodyweight, there is less of a chance of overdoing it and getting injured.

Photo of dancers at the Walnut Hill School in Natick, MA. Picture via Walnut Hill.

TRX is particularly useful for dancers because it enables them to increase strength in the core, glutes and toe flexor muscles. More specifically, many of the TRX exercises challenges the dancer by taking them off-balance, resulting in the need to stabilise using their core, glutes and feet. Ideally, the dancer should train barefoot or in slip resistance socks to really ignite the muscles of the feet.

There are four main movements that dancers should focus on when using the TRX:

1.  Squat

2. Plank

3. Lunge

4. Push/Pull

Some examples of TRX exercises for each movement are:

1. Sumo squat, regular squat, single-leg squat, squat jump, single-leg squat jump, squat w/ heel raise

2. Rollouts, back extensions, side plank, prone plank, body saw, single-leg prone plank, single-arm prone plank, side plank w/ raised leg, side plank hip drops, reverse plank, pike, knee tucks, mountain climbers

3. Forward lunge, forward lunge w/ hop, lateral lunge, lateral lunge w/ hop, curtsy lunge, lateral lunge to curtsy lunge, balance lunge, lunge w/ pulse, lunge into sumo squat

4. Chest press, push-up, triceps extension, back extension, windmill, low row, single-arm row, T-row, I-Y-T, fly, reverse fly, hinge row, pull-up, swan

You’ll notice that a lot of these exercises are either single-arm, single-leg, or have a core element to them as well. You want to focus on weight transfer and balance control. These exercises also blend the frontal/transverse and sagittal planes-feet turned out vs. feet parallel. Dancers need to be strong in both planes!

Dear dancers, it’s time to Make Your Body Your Machine! Here’s a little workout to get you going! Try doing this circuit twice a week. Make sure to do 3 rounds with 10 repetitions for each exercise within each round!

1. TRX Back Extension (10 reps)

2. TRX Lateral Lunge to Curtesy Lunge (10 reps) 

3. TRX Sumo Squat (10 reps)

4. TRX Body Saw (10 reps)

5. TRX Swan (10 reps)

6. TRX Windmill (10 reps)

Need some help? Check out this video here with demonstrations of each exercise!

Of course, there are a lot more exercises beneficial for dancers than just this circuit such as the ones listed earlier. On my YouTube channel, but particularly on my OnDemand platform, you will find full body workouts that will enhance your dance journey. Enjoy!