13 TRX Exercises que deberías hacer si quieres fortalecerte

You might be more familiar with the popular brand of suspension trainers TRX, and many use the terms SUSPENSION and TRX when talking about the exercises. No matter what name you use, the bottom line is, suspension trainer workouts are EFFECTIVE.

The basic set up is, the straps are affixed to a point overheard and from the main connection, 2 straps extend down and end with handles. The straps can move via sliding from side to side so that in order to keep the straps STABLE, you must fire up your core, and all the little helper muscles and tendons in other parts of your body as well.

Because you are fighting to keep solid form, the results from TRX can come quickly. Every exercise you do will involve your core, (abs, butt and lower back) so you get more benefits than traditional weight training movements.

13 TRX exercises you should include in your workouts

Below are 13 suspension trainer workout exercises that you should be doing right now. Beginners should start in positions that don’t require as much strength to perform the movement with excellent form. As your strength and ability improves, you can adjust your body angle accordingly - another fantastic benefit of suspension trainer workouts!

1. Suspension trainer push-ups
2. Suspension trainer row
3. Power Y’s
4. Suspension trainer straight arm extensions
5. Trciep extensions
6. TRX curls
7. Assisted deep squats
8. Single leg squats with suspension trainer
9. TRX plank
10. TRX Mountain climbers
11. TRX Knee pulls
12. Suspended hip thrusts
13. TRX Hamstring curls

How to do it

Turn your back to the TRX, grab the handles (palms facing downwards), straighten your arms, and lower your body between the handles while keeping your body straight (hip locked) then pushup up until your arms are straight again.

Muscles worked

Pushups are one of the most effective upper body exercises in existence and they become even more effective when done on a suspension trainer. 

How to do it

Just grab the handles with your chest facing the straps with your arms straight, then pull your elbows back, focusing on using your back and biceps. Lower your body to the start position and repeat.

Muscles worked

Rows strengthen the back, shoulders and biceps and once again because you are keeping your body straight using the suspension trainer, your core gets blasted as well. el core.

How to do it

Start as if you were going to do a row, then raise your arms to form a Y overhead. Keep your body straight throughout the movement and keep tension on the straps throughout.

Muscles worked

Power Y's are incredibly effective at hitting your traps, rear delts and upper back.

How to do it

Start in the pushup position, then raise arms up until your elbows are by your ears (keeping arms straight throughout) then lower arms until you are in the pushups start position.

Muscles worked

Often referred to as SUPERMAN EXTENSIONS, this exercise fires up your abs and upper back big time.

How to do it

While TRX pushups do hit the triceps, to REALLY target these muscles you want to knock out a few reps of triceps extensions. Start in the pushup position but raise your hands up a bit. Then bend your elbows and lower your body until your hands end up above and behind your head. Now extend your arms using your triceps until your arms are straight.

Muscles worked

Because you raise or lower your body position, you can make these exercises extremely difficult and it won’t take long for you to see just how effective they are at working the tri’s.

How to do it

. Start in the ROW position, then, keeping your upper arms parallel with the floor, curl your arms all the way up to your shoulders, [then straighten your arms] then relax, controlling the movement to return to the start position. Now repeat.

Muscles worked

The curls work, but they HURT because of just how effectively they hit the muscle (especially the biceps).

How to do it

Another benefit of suspension trainers is their ability to help you perform full range movements even more effectively than without them. Grab the handles with the straps outstretched, then lower down into a deep squat position. Holding onto the straps will allow you to get really low…safely.

Muscles worked

The quads, hamstrings, glutes, hip flexors, calves and abs. It's a very efficient exercise!

How to do it

This one is a little trickier, but once you find your balance, it is definitely doable. Grab the straps, straighten one leg out in front of you a few inches of the ground, then lower down into a squat…repeat with other leg. Move slowly and focus on keeping your balance throughout the movement.

Muscles worked

This exercise works the same muscles as squats but with even more resistance, given that you're supporting your weight on only one leg. Remember to do the same amount of reps on each side to avoid muscle imbalances..

How to do it

Planks are challenging, but TRX workout planks are even more so. There are MANY variations of these core strengthening powerhouses but here are 2 main variations: core, pero estas son 2 variaciones principales:

1. Hand in straps-With your hands in the straps and your feet on the ground, try to get as parallel to the floor as you can and PLANK. Hold for time while trying to minimize movement. If you feel any pain, lower your knee to the ground and rest.
   
2. Feet in straps-This variation takes the work up a notch. Start with your feet suspended in the straps and then raise up into a pushup position and hold for time.

Muscles worked

It's on core,hip flexors, shoulders, back and triceps.

How to do it

-Add some cardio to your core, with suspension trainer mountain climbers. Start with your feet in the straps and into a pushups position, now bring your knees to your chest in alternating fashion while keeping back flat and hips stable.

Muscles worked

It's on core,, arms, shoulders, back and triceps.

How to do it

This is a variation of mountain climbers that focuses on your abs. Feet in straps, hands on the ground, then pull BOTH knees into your chest in a slow and controlled fashion. Straighten the legs then repeat.

Muscles worked

The abs - especially the obliques.

How to do it

Acuéstate sobre tu espalda, pon tus talones en las correas, luego tira de tus talones hacia abajo mientras usas esos músculos para levantar tus caderas del suelo… manteniendo las piernas rectas, luego MANTÉN esa posición o baja las caderas al suelo y repite el movimiento.  La tensión creada aquí es INTENSA y fantástica para construir densidad y fuerza en tu cadena posterior.

Muscles worked

This one will hit your hamstrings and glutes big time.

How to do it

Similar to above, but in this variation, your curl your legs back and under your body to work your hamstrings with a full range of motion.

Muscles worked

Hamstrings and glutes..

Combining these exercises into a workout

Another great feature of suspension trainer workouts is that you can move from exercise to exercise quickly…no adding or taking off weights, moving to another piece of equipment etc. So you can often work your whole body very efficiently in less time that it would take for most other types of workouts. For beginners who are just getting into suspension training, here is a suggested rep/set scheme:

3 sets of 6-8 reps of each exercise

*For the plank, hold the position for 30 seconds and repeat twice for 3 sets.

As you get stronger and adapt, you can add reps (shoot for the 10-12 range) and sets (5-6 sets) and you will continue to make gains in strength and muscle.

Good luck in your health and fitness goals and I hope these suspension trainer exercise tips help you on your journey!