You walk into the gym and see black and yellow straps hanging from different poles. What are they and how do you even use them? These straps are TRX suspension trainers and are a great tool for body weight training. They add an additional component to many exercises and easily allow you to increase the intensity of the exercises you are doing.
What exercises can you do with TRX straps and how do I use them for a full body workout? Keep reading to find out.
Pistol Squats:
I love using the TRX straps for pistol squats. Not only do they help me to balance, but I can use my upper body to help me through sticking points my legs alone can't get me through. When I do these, I make sure one leg is straight out in front of me during the whole movement and get as low as I possibly can.
Push Ups:
Yes, the classic push up. I love these on the TRX straps because they really challenge my core and the stabilizing muscles in my shoulder. To do these, grab on to the handles with your arms inside the straps with your palms facing each other. By walking your feet out so you are standing more upright, you can make this exercise easier. You can also make it more difficult by walking your feet back so you are closer to parallel with the floor.
Hamstring Curls:
I absolutely love these with TRX straps. I find I get a better core workout during this exercise using these since you need to control your legs from swinging and keeping your feet even throughout the entire movement. This exercise is done on your back with your heels in the fabric loop of the handle. From here, lift your hips off the ground and bring your heels toward your butt, and then back out.
Rows:
Another great exercise that you can make easier or more difficult using the TRX straps. Face inward while holding the handles of the straps and lean back until there is tension. To make it easier, walk your feet back, and to make it more difficult, walk your feet in. For an even more difficult variation, you can put your feet on a box or bench. From this position, pull yourself up and squeeze your shoulder blades at the top, pause for a second and lower yourself back down slowly.
Bicep Curls:
These aren't my favorite by any means, but I'm not a big fan of bicep curls overall, they honestly bore me, but I know people love them, so I wanted to include these. When you do these the only motion is at your elbow, your upper arm remains still. Start with arms fully extended with your palms facing up. Use your biceps to pull your face up toward your hands.
Tricep Extension:
These are kind of fun. Like with the bicep curls, the motion occurs only at your elbow. Start facing away from the anchor point with your arms at about 90 degrees. Using only your triceps, press yourself away from your hands.
Planks:
Planks are another one of my favorites on the TRX straps. To do these, put your toes in the fabric loop while laying on your stomach. While on your elbows, use your core (you'll also need your gluten) to lift yourself off the ground. Make sure you keep a straight line from your shoulders to your feet. These are killer!
Knee Tucks:
Another great core exercise! For these, you are going to get set up the same way you would for a plank but instead of your elbows, you are going to be on your hands. Maintain a straight line from your shoulders to your feet again. Instead of holding, bring your knees toward your chest and back out. You can also bring your knees up and out to the side to work on your oblique abs.
To see all these exercises in action, watch my full body workout video below.
