TRX Training promises strength and muscle building training – whenever and wherever you want. Here you can find out everything about effective sling training and the training plan. And what you should pay attention to, so that your workout does not go to hell.
You can now find TRX training in most fitness studios. A sling trainer is light as a feather and fits in your hand luggage. This makes it the ideal training tool for at home and on the go.
If you know how effective sling training works, you can use it to build muscles, reduce fat and develop athletic, resilient core muscles – even away from heavy weights and machines.
TRX training also has its peculiarities.
And you should know them if you don’t want your training to be a huge blow.
In this article you will find out everything you need to know about sling training – for optimal training results.
This article is divided into three parts. Part I is about knowledge, Part II teaches you the most important training principles and exercises. And in Part III you go to the application.
Part I – history, definition, advantages and disadvantages of sling training
This section makes you a knowledge expert about the TRX training. You will discover the fascinating history of sling training, you will be able to define the term and you will know exactly what advantages and disadvantages this training principle has.
What is TRX Training (Sling Training)?
In 1997, the elite soldier Randy Hetrick and his group were deployed in Southeast Asia.
Tired of all the push-ups, the NAVY-Seal-Commander takes parachute fabric and a Jiu-Jitsu belt and uses it to make a training device.
This is the hour of birth of the sling trainer.
MacGyver would be proud of him.
In the years that followed, Randy continued to refine his sling trainer. While studying business administration, he decides to found a startup and sell his training tool.
In 2005, after he retired from the military, Randy launched the first commercial version of his training system, which he called the “TRX Trainer”.
TRX stands for “Total Resistance eXcercises”.
Within a few years he succeeds in conquering fitness studios all over the world with TRX. Today sling trainers have become an indispensable part of a commercial fitness studio.
A TRX is not only standard equipment for personal trainers. It’s also a great fitness machine for at home and on the go.
The success of the TRX resulted in countless replicas from other manufacturers. Today there are countless sling trainers of different quality, but they all combine the same principle (although I would not entrust my body weight to every product).
Let’s define the term this way:
A sling trainer is a flexible belt system that enables you to do full-body training with your own body weight as training resistance.
There are around 300 exercises with which you can implement various training concepts, for example:
Perhaps you want to become stronger, more athletic or muscular in your own four walls or while traveling, and work on your speed or endurance. Maybe you are also interested in mental fitness or just more sexiness.
A sling trainer can help you with all of this.
What are the advantages of TRX training – and what are the disadvantages?
Sling training literally takes your own body weight training to the next level – whether at home, in the park or while traveling.
But it also has some limitations that you should know (and accept) of.
Let’s start with the cons.
Sling training – disadvantages
- Technically demanding: TRX training requires a high level of body tension and technical precision. If you train improperly or with too much resistance, you risk overloading your tendons and joints. Mastering an exercise is usually more demanding than with equipment training.
- Difficult progression: While you can precisely control and increase the resistance during dumbbell training using weight, this is less accurate with sling training. This can slow down the progress of the training.
- Fine tuning: Sling trainers are generalists, not specialists. While isolation exercises with dumbbells are not a problem, “weak point training” with TRX and Co. is more difficult.
- Muscle building: Building muscles with dumbbell training is easier – due to the easier progression. As a rule, you will see faster progress with dumbbells and barbells, while the sling trainer demands a little more patience.
Sling training – advantages
- Freedom: In principle, you train where you want, when you want. A proper sling trainer can be wonderfully attached to doors, pull-up bars or trees. You need about 3 meters of space and you’re ready to go.
- Lightweight and portable : A TRX system weighs just a few hundred grams. This makes it the perfect training device for on the go – even for traveling with slim luggage.
- Functional training: With sling training you do not challenge your muscles in isolation, but in their kinetic chain. The exercises imitate the many functions that your muscles have to master in everyday life. The result of functional training are go muscles , not show muscles .
- fat loss turbo: If you want to lose weight and stay slim in the long term, you can’t avoid strength training. Sling training is a way to do exactly that anywhere, anytime.
- Easy to rock-hard: There are TRX exercises for beginners and those who do themselves Take years of fitness freaks to their limit. The same applies to sling training: Every beginning is easy and there is no upper limit.
- Inexpensive: The original TRX strap costs around 220 Euro. Unique. And if used properly, it will last a lifetime. In contrast to membership in the fitness studio.
- More flexibility: When done correctly, you will always work on your mobility during sling training.
- More stature and body control: Practically every TRX exercise also demands Your core muscles and body tension. Over time you can improve your posture and develop more stature. In addition, you will also work on balance, coordination skills and body control.
- More variety: The 300 different TRX exercises alone promise enough variety for the next 10 years , especially since you can make the training very varied – alone or, if you want, in group courses.
- More stamina: Of course you can join us the sling trainer can also train your endurance if you want. A crisp HIIT workout can be implemented well with it.
Which is better – TRX training or dumbbell training?
Sling training is not a “magical” shortcut to a dream figure. They don’t exist anyway.
If you want to build muscle, you usually achieve the fastest success with dumbbell training.
But TRX training enables you to make progress regardless of location – within your own four walls, on business and leisure trips and outside in the park.
In the Navy Seals mission anyway.
A good dumbbell set cannot keep up with the few hundred grams of a TRX. That is the big advantage:
You can take a sling trainer with you practically anywhere.
In principle, your muscle doesn’t care whether the resistance it is working against is created by a machine, a dumbbell or your own body weight.
Sling training is also suitable as a “plan B” for closed fitness studios.
For many of us it is also the first building block for our own HomeGym – or a nice addition. You can find practical HomeGym instructions here.
In the next section you will learn which principles make the difference between standing still and progress in TRX training.
Part II – Success principles in sling training and TRX exercises
In this part you will get to know the basics of training – an important prerequisite for practice. There are three issues involved.
First you will learn how to transfer the 7 basic principles of correct strength training to sling training. They make the difference between random progress and real, reproducible training success.
Then you will get to know the “Big Six for TRX”, the six most effective TRX exercises. You will need them later for the training plans.
Third, you will learn how to optimally adapt each TRX exercise to your current strength level – and thus optimally challenge your muscles.
The 7 principles of correct strength training – for TRX training
If you want to look good naked, you should have all four elements of the M.A.R.K.-formula on your screen.
Proper strength training is the most important training element.
“Correct” because you can only expect really good training progress if you follow seven training principles. Maybe you already know them from Looking Good Naked – there they are defined for dumbbell training.
But you can also transfer the seven principles to training with your own body weight – and to TRX training.
Correct sling training follows the seven principles of correct strength training .
At least if you are striving for a strong, athletic figure.
Let’s take up the seven points one after the other and find out how you can best implement them with the sling trainer:
- The principle of continuous overload
- The principle of training intensity
- The principle of the optimal number of repetitions
- The principle of optimal weight
- The principle of the optimal pause in sentences
- The principle of the optimal tempo
- The principle of variety
As you will see, there are many Parallels to dumbbell training – but also some differences.
1. The principle of continuous overload
WHAT is that? You try to break your previous records with every workout – by either doing more repetitions or more resistance.
HOW does it work (with DUMBBELLS)? Your goal is to get closer to the upper limit of the number of repetitions specified in your training plan in each training with a certain weight – for example 12 reps. As soon as you can manage 12 pieces, you increase the weight by the smallest possible level. In the next few days and weeks you try to reach the upper limit for repetitions again – and so on.
HOW does it work (with TRX)? You also aim for the specified number of repetitions during sling training. But you control the resistance not with the weight, but with the variation of the exercise itself. As soon as you reach the upper limit, you make the exercise more difficult by changing the angle between you and the ground (e.g. when rowing) or by using the next heavier one Skipping exercise variant (e.g. rowing with only one instead of both arms).
Case study: squat on the TRX
- Perform the squat with the cleanest technique possible in its standard variant and aim for 8 to 15 repetitions.
- As soon as you can do 15 repetitions, you make them more difficult Exercise by applying less force through the handles. The legs now have to work more.
- If you reach the 15 limit again (in a few days or weeks), you switch to the one-leg squat. In the first stage you support more with your hands.
2. The principle of training intensity
WHAT is that? The more strenuous your training, the higher its intensity. If the last 2-3 repetitions are difficult for you and your muscles are burning, you are training with the right intensity.
HOW does it work (with Dumbbells)? You choose the weight so that your muscles are burning properly at the end of a training set. You can tell if the weight is inappropriate (if you are honest with yourself): If it is too light, you do more repetitions than planned. If it is too difficult, the technique becomes unclean or you stay below the minimum number of repetitions. In both cases you are wasting potential.
HOW does it work (with TRX)? During sling training, you control the resistance not with external weights, but with the exercise itself. Choose an exercise variant that lets your muscles burn at the end of a training set and – with proper technique – pushes you to your limit.
You increase the intensity either with the resistance of the exercise or with a intensity technique , for example supersets or decreasing sentences. More on this in this article.
Case study: rowing on the TRX
- The easiest variant is two-handed rowing on the TRX in an almost vertical position. As long as you do not manage the upper number of repetitions in this way, you stay with this variant.
- As soon as you have the default – e.g. 15 repetitions – you have made the exercise more difficult by taking a small step forward and decreasing the angle of your body towards the horizontal. This is how you increase the resistance when rowing.
- You can gradually reduce the angle to the floor according to the same principle until you are almost lying on the floor. If that becomes too easy, you switch to the one-arm version.
3. The principle of the optimal number of repetitions
WHAT is that? The number of repetitions influences the success of your training. There is no such thing as ONE optimal rep range. It depends on your goal.
HOW does it work (with Dumbbells)? Choose the rep range that corresponds to your training goal. Now you choose the WEIGHT with which you can achieve the minimum number of repetitions.
HOW does it work (with TRX)? Choose the rep range that corresponds to your training goal. You choose the RESISTANCE with which you can manage the minimum number of repetitions.
In the exercise part (below) you will get to know the most important exercises and learn how to vary the resistance.
TIP: The optimal number of repetitions for TRX beginners
Der The most common mistake I see with beginners is that they train too early with too high a resistance.
In the first few weeks, you should consciously train in the strength endurance repetition range . In this way you give tendons, ligaments and fascia the chance to get used to the strain.
Your main focus is on learning the right technique. Beginners do not have to go to muscle failure, to make progress – an advantage that more experienced athletes will envy.
4. The principle of optimal weight
WHAT is that? To properly challenge your muscles, you need the right weight.
- Too little weight means fewer calories burned & fewer strength and growth stimuli for your muscles.
- Too much weight provokes an unclean technique. Unclean technology leads to incorrect loads. Incorrect loading can lead to injuries.
HOW does it work (with Dumbbells)? Start with a weight where you are sure that you will do the given repetitions manage. Then slowly work your way up with the weight until you have found your optimal working weight. With this weight you can just about manage the given repetitions – with clean technique.
HOW does it work (with TRX)? Since we do not use extra weights in TRX training, we turn the difficulty level of the exercise. Here, too, you should always pay attention to clean technology. Therefore: Especially if you don’t know the exercises yet, I recommend starting with 20 repetitions in the strength endurance area. The more confident you get with the exercise, the harder you can make it.
5. The principle of the optimal pause in sentences
WHAT is that? With most strength training methods, you work with breaks between training sets. The break in sentences is a way of controlling the intensity and direction of the training.
HOW does it work? The useful length of a sentence break can be between 30 seconds and 3 minutes. This applies to dumbbell, but also to sling training.
The “optimal” break time depends on your training goal.
Do you primarily want to build strength? Then you should work with longer breaks to give your muscles more time (at least 2, better 3 minutes) to provide energy between training sets.
But when it comes to building muscle or losing fat, it is best to use shorter breaks between 30-90 seconds.
6. The principle of the optimal pace
WHAT is that? Tempo is the speed at which you do the exercise. The pace is another factor with which you influence the intensity.
Suppose you do 12 squats – whether on the TRX or with a barbell doesn’t matter at first. If you do the movement quickly, you will find the exercise much easier than in slow motion.
The speed at which you perform an exercise also affects how many repetitions you can manage.
HOW does it work? The principle of the optimal speed applies to dumbbell training just as much as it does to TRX training. You can expect the best results if you perform the concentric phase of an exercise (“overcome gravity”) quickly but in a controlled manner and the eccentric phase (“slow down against gravity”) a little more slowly.
Here’s a rule of thumb:
- Concentric phase: 1-2 seconds
(Overcoming gravity, ie: pushing, pulling, lifting). - Eccentric phase: 3-4 Seconds
(slowing down gravity, ie returning or lowering)
Tip: It is normal for the pace to drop at the end of a training set. Eventually your muscles get tired.
7. The principle of variety
WHAT is that? The principle of variety only plays a role if you have been for a long time you train. If you implement the remaining six principles, you will see progress week by week. But at some point you will end up on a performance plateau.
In order to become even better, your body needs variety, a new training stimulus in the form of a modified training plan. Usually this time comes after three to four months.
HOW does it work? You can carry out a functioning training program as long as you make progress with it in accordance with principle no. 1 – So from week to week you can do more resistance or more repetitions in many exercises.
As soon as there is no progress FOR TWO WEEKS, you’ve reached a plateau.
If you train regularly and with clean technique, this is a signal that your training program needs an update.
The Big Six for TRX – Six exercises for perfect sling training
If you train incorrectly, you stagnate. But the most effective exercise programs consist of the most effective exercises.
It’s about such exercises now:
The “Big Six” for the TRX.
Why “Big Six”? First, it rhymes with “TRX”. 1 Second, each of these exercises trains the function of your body in one of its six basic movement patterns.
Don’t worry …
In this way you not only train your “show muscles”, but also your “go muscles”.
Specifically, this means: Each of the exercises fulfills three main requirements that make you a better, leaner and stronger athlete:
- The exercise is functional . It makes you stronger and more resilient in everyday situations. And in other sports.
- Requires a lot of muscle volume . The more muscles involved in an exercise, the more your body reacts with its naked-good-looks hormones. You also burn more calories.
- Involves multiple joints. The more joints are stressed by an exercise with the greatest possible amplitude, the better your flexibility will be. Among other things, you reduce the risk of injury from herniated discs, chronic back pain and other common ailments of civilization.
Enough prelude, here they are … the Big Six for the TRX!
1. TRX squat
Squats should not be missing in any training plan. No matter whether you do it with barbells, dumbbells, your own body weight or a sling trainer.
Everyday movement: Sitting down and getting up, jumping, climbing stairs.
Muscle groups: buttocks, legs, lower back, torso.
Starting position
- Stand up straight. Hold the handles so that the straps are under tension.
- Take a firm stance by “screwing” your feet with the floor facing outwards.
Implementation
- Sit down. Bend your knees. The following applies throughout the exercise: chest out, shoulder blades together.
Tip: Squat as far as possible with a neutral spine. You want to avoid “rounding” your lower back. - Hold. Hold the end position for two seconds.
Tip: Your knees are slightly pressed outwards. - Get up. You can get up explosively, as long as the technology remains clean.
Troubleshooting – How to avoid the most common mistakes
No tension in the upper back → Chest out! Imagine holding a walnut between your shoulder blades.
Knees bend inward → Correct your starting position: Put your feet in a slightly V-shape. Push your knees out slightly. You keep this tension throughout the entire TRX squat.
Tip: If you look at your knees and toes from above, they form a line.
The lower back is rounded in the end position (“buttwink”) → Stretch your buttocks out as soon as you start moving downwards (“duck bottom”). If your pelvis tilts slightly forward and your lower back becomes rounded, you are going TOO DEEP. Your optimal end position is slightly higher. It is the lowest possible position that you can achieve with a “neutral” back.
1B. TRX one-leg squat (pistol squat)
TRX squats are too easy for you? Then do it unilateral , i.e. on one leg.
The exercise is almost identical, only on one leg (and therefore more difficult).
Nevertheless, you should consider three things before you do your first one-leg squat on the sling trainer:
- Body control. For unilateral exercises you need more stability and body tension. Do the exercise very consciously and in a controlled manner. Focus on the stand-up phase of the movement, in which you push the ground away from under you.
- More depth. With this one Variant it is easier for you to go deep. The exercise also becomes more difficult as the depth increases.
- More resistance? You can use the handles to regulate the resistance against which yours Legs have to work: the more you pull the slings, the easier the exercise will be. (This also applies to the two-legged TRX squat, but the effect is even greater here.)
2. TRX rowing (pulling)
Rowing is back training. The back is one of the largest muscle groups in your body.
A strong back is not only attractive, it also gives you stature and protects your spine and shoulders from injuries.
Everyday movement: Pulling, lifting things, standing / sitting upright, surviving hanging on ledges.
Muscle groups: back, biceps, back shoulder, trunk.
Starting position
- Stand up straight. You hold the TRX tape loosely in your hands.
- Let yourself be tilted backwards until the loops are taut and your arms are straight. Maximum body tension: Your body is as stable as an oak board.
Implementation
- Pull. Shoulder blades together, chest out! Pull the handles towards you.
Tip: The position of the elbows in relation to the body can vary: Everything is possible from close to the body to 90 ° (shoulder height, shown in the photo). - Hold. Hold the end position for about 2 seconds.
- Back. Bring your body back to the starting position slowly and in a controlled manner.
Troubleshooting – This is how you avoid the most common mistakes
Sagging → This happens when you can’t muster enough body tension to be straight like a board in the position. Take a small step back and start more upright.
Hip swing when pulling up → You have probably chosen a position that is too demanding. Take a small step back until you can pull yourself up without swinging.
TRX rowing: This is how you increase the “weight”
How low can you go? – In this regard, Limbo and TRX rowing are siblings
The closer you get to the ground, the higher the resistance.
The technology itself remains the same.
There are two things you should keep in mind:
- Lower in a controlled manner. The pull phase You can do it explosively or slowly, depending on your training goal. This does not apply to regression : You should do it slowly and in a controlled manner in order to avoid improper strain.
- Pull to the chest / pull to the Belly. You can vary the exercise steplessly by changing the angle in the shoulder joint – from “elbow at shoulder level” (pulling towards the chest) to “elbow on the body” (pulling towards the stomach). Feel free to experiment with different positions. You will notice how they can make the exercise more difficult or easier.
- Different types of grips. You can also “adjust” the grip continuously when rowing TRX, by rotating your wrists outwards or inwards (see types of grips for pull-ups). It is best to start with the grip that feels best for you.
3. TRX press
The TRX press is the “bench press” variant with the Sling Trainer. Why should you train them? Clearly: no pushing exercises, no strong chest and shoulder muscles. Therefore it belongs to the Big Six for the TRX – and in every training plan.
Everyday movement: Push the object away, hold the door shut, get up from the prone position, hug someone tightly, arm wrestling.
Muscle groups: chest, shoulders, triceps, core.
Starting position
- Support yourself in the handles so that the straps run past your elbows on the outside.
- Choose an angle to the floor that corresponds to your strength level. (The variant in the photo is quite “heavy”.)
- Body tension! Tense your bum. Shoulder blades together and and down – as if you wanted to put them in your back pockets! Your body remains tense like a board during the entire exercise.
Implementation
- Lower. Slowly lower yourself by bending your elbows. The elbows stay quite close to the body.
- Hold. Hold the end position for about 2 seconds. The end position is reached when you feel a slight stretch in your chest or front shoulder.
- Push. Push yourself back into the starting position.
Troubleshooting – How to avoid the most common mistakes
Sagging or hollow back (“overstretched back”) → Focus on body tension. If in doubt, choose an easier exercise variant. It is more effective to do this with clean technique and body tension than to get dirty with a heavier variant.
“I don’t know how to build maximum body tension.” → Tense your stomach and buttocks. In this way you ensure more tension in the torso and hips. Practice the push-ups with maximum body tension.
Shoulder pain → Shoulder blades together and down! Go only as low as your shoulder allows. Make sure to keep the tension in the shoulder joint permanently upright until the end position. If you do not succeed, you are probably lowering yourself too deep (or training an exercise variant that is too demanding).
3B. TRX Flyes (“Flying”)
Pressing TRX is too easy for you – or do you just need a change? Then try it with the flyers on the TRX.
TRX Flyes are the toughest ones Sister of TRX pressing.
The fact that your chest muscles are so much harder with the same angle between you and the floor is due to the longer load arm.
Starting position
The starting position corresponds to that of pressing TRX, with the following exceptions:
- Adjust the angle. Stand a little more upright. The exercise is tough!
- Parallel grip. The thumbs point up, the palms of the hands towards each other.
Execution
- Lower. Open your arms as straight as possible and lean forward. When you feel a stretch in the chest and shoulder area, you have reached the end position.
- Hold. Hold the position for about 2 seconds.
- Back. Bring your arms back together in front of your chest (as if you wanted to clap with your arms straight).
4. TRX leg curl
Do you want cracking ass? Leg curls with the sling trainer are the counterpart to deadlifts in dumbbell training. With them you make the muscles of the back of your legs – calves, hamstrings and buttocks – really burn.
Everyday movements: Lift / put down heavy objects.
Muscle groups: trunk, calves, ischiocrurals (hamstrings), glutei (gluteal muscles), lower back.
Starting position
- Lie down. Lie on your back so that your feet are level with the TRX loops.
- Hang in. Hang your heels, into the loops as shown in the picture above.
- Support yourself. Support yourself on your sides with your arms and rest your head relaxed on the floor.
- Body tension! Lift your pelvis and build up maximum body tension. Imagine you wanted to crack a walnut with your buttocks.
Execution
- Curling. Pull your feet towards your bum. Simultaneously stretch your hips.
- Hold. Hold the end position for about two seconds.
- Back. Stretch your knees slowly and controlled until you reach the starting position. Continue to pay attention to body tension.
Slightly easier variant: Put your buttocks on the floor for a second between two repetitions.
Troubleshooting – How to avoid the most common mistakes
Head and neck pain → This happens when you cramp your shoulders and neck. Actively relax both at the beginning of the exercise: breathe in deeply and relax your shoulders as you breathe out. Ideally, the neck and shoulders should stay relaxed throughout the entire TRX leg curl.
Bottom sags → The exercise is strenuous even with a hanging bum, but it is less effective. Tip: Imagine that there is a thumbtack under your bottom. If you don’t lift your buttocks, they prick you. If you can’t straighten your hips yet, no problem! The higher you get, the more effective the exercise.
At the end of the exercise you simply plop down on the floor → I know it’s a tough exercise. And you should really keep your body tension up to the last second: Towards the end of a training set you only go into the starting position. Then you lower your buttocks slowly and in a controlled manner.
4B. TRX One Leg Curl (aka. “Hardcore Curl”)
Does the regular TRX leg curl make you yawn? Can you do a clean 15-20 reps? Then you are ready for the unilateral variant.
This variant requires more strength and body tension, but it also rewards you: It sets the buttocks and the back of the thighs on fire. With a little luck, you will get nice sore muscles the next day.
Sounds good? Then go!
Starting position
The starting position remains the same as with the TRX leg curl. With the following exceptions:
- Anchor one side. You only hang one leg in the loop.
- Stretch one side. You stretch the other leg towards the ceiling (knee bent by 90 ° or stretched).
Execution
The execution remains the same as with the TRX leg curl. Tips:
- You can use your free leg to balance during the exercise.
- Make sure you do it slowly and in a controlled manner until you get the hang of it.
5. TRX dips
Trained triceps make attractive arms. And TRX dips make trained triceps. It’s that simple. Also on the feature list: strong shoulders and a broad chest.
Everyday movements: Fall safely, slide down stairs without foot contact (by leaning on the banister), cross-country skiing / walking, climbing.
muscle groups: Triceps, front shoulder, lower chest, upper back.
Starting position
- Support. Stand between the loops and support yourself on the handles.
- Procedure. Walk with your feet as far away from the TRX so that your upper body is still upright and your arms are almost straight.
- Belts behind shoulders. Your upper body is a few cm in front of your hands.
- Heels. Build body tension. Your body weight rests on your heels and hands.
Implementation
- Lower. Lower your upper body by bending your arms. The elbows point backwards, the upper arms remain tight and the hands close to the body (lower photo).
- Hold. If you feel a slight pull in the chest muscles, you have it End position reached. Hold it for about two seconds.
- Push. Push yourself up quickly, but in a controlled manner, until your arms are almost stretched again.
Troubleshooting – How to avoid them most common mistakes
No controlled, slow lowering → With the TRX Dip, your shoulder joints absorb a lot of force. Therefore, you should lower yourself in a particularly controlled manner.
How to find the optimal end position → While you are getting to know the exercise, you can only start with half the movement amplitude and go a little deeper with each repetition – until you have reached the optimal end position for you.
6. TRX forearm support (plank)
The practical thing about sling training is that your core and abdominal muscles provide stabilizing support during almost every exercise. And if you really want to make your six pack muscles burn, you should train the TRX plank.
In everyday life: Standing upright, getting up from the supine position, carrying and holding heavy things.
Muscle groups: trunk, especially abdominal and back muscles.
With the TRX Trainer it is more difficult to hold a plank than on the floor. On the one hand you want to keep yourself stable and on the other hand you want to be careful not to swing.
Starting position
- Prone position. In the prone position, support yourself on your elbows. Place your right and left instep in the respective loop.
- Lift. Lift your hips so that you float in the air like a board.
Implementation
- Body tension. Build up maximum body tension by pulling your elbows towards your feet (without actually provoking movement). Your spine will keep its natural curvature.
- Hold. Hold the exercise as long as you can. Then you slowly let go again.
Troubleshooting – How to avoid the most common mistakes
Pelvis sags (or buttocks pointing upwards) → Pinch your buttocks and pull your navel slightly inwards. This increases the body tension.
Legs hang unevenly → Tare the length of the straps before using the forearm support.
6B. TRX Reverse Crunch
If you want to go a step further, you can turn the TRX forearm support into a belly lift – and also challenge your six-pack.
Starting position
You start with the regular TRX forearm support.
Implementation
- Crunch. Pull your knees towards your chest. Lean more on your forearms so that your butt is pointing upwards.
- Hold. Hold the end position for 2-3 seconds.
- Forearm support. Slowly stretch your abdominal muscles again until you are in the starting position.
5 ways to change the “weight” during TRX training – and to optimally challenge your muscles
Stagnation in training is frustrating. And it’s preventable.
So that your training bears fruit, you should apply the principle of continuous overload:
With every workout you try to break the records that you set in your last workout.
So EITHER doing more repetitions (with the same resistance) OR increasing the resistance – the weight you are working against.
During dumbbell training, you simply put a weight plate on it – or grab the next heavier dumbbell. Easy.
With TRX training you train with your body weight – and that remains largely constant. So you have to find other ways to increase the resistance.
In the following you will get to know five ways to get the To increase resistance during sling training:
- change angle
- amplitude change
- change tempo
- Unilateral training
- Apply intensity techniques
Let’s go through them one by one.
1. You can change the ANGLE
How does resistance actually arise in sling training? Physically, there are two causes:
- Gravitational force (gravity) and
- mass of your body (body weight).
The sling trainer absorbs part of the force. When you record the flow of force, it runs from the floor over your body over the loops to the anchorage (and from there back into the ground). That means:
On the sling trainer, you always train in a closed kinetic chain.
You control the flow of power – and thus also the resistance you are working against – in most exercises via the angle of your body to the floor.
The following applies to most upper body exercises on the sling trainer:
The more acute the angle to the ground, the more resistance. 2
You feel that immediately in training. Take TRX rowing as an example.
If you stand almost upright, it’s child’s play.
If you are almost on the floor, it’ll be as heavy as a rock.
You don’t even have to be a physicist to do this. You can just go to training, remember …
“ If you change the angle, you change the resistance. “
… and control the rest by feeling – because you can feel on your own body when the resistance increases and the exercise becomes more demanding.
Therefore, the angle is one of your main tools in TRX training to get into the optimal repetition range for your training goal, which is ideal for your training goal.
For example 10-15 reps (with the last rep close to failure) if you want to lose fat or gain muscle.
2. You can change the AMPLITUDE of the movement
As you decrease the range of motion in an exercise, it becomes easier.
Conversely, you make an exercise more difficult if you train it with full range of motion.
Pull-ups are a great example.
10 repetitions in which you come over the bar with your chin in the upper position are more difficult than 10 repetitions in which you can only reach the bar with your forehead.
Reaching the full range of motion and making maximum use of the movement amplitude should be your training goal for every exercise.
3. You can vary the TEMPO of the exercise
The principle of the optimal tempo is a powerful tool when it comes to complicating an exercise.
With the same number of reps, you can SIMPLIFY an exercise by doing it FASTER.
An exercise becomes DIFFICULT if you SLOW DOWN it.
You can play with the pace to control the intensity of the training and to get to failure – an important factor in building muscle.
4. You can do the UNILATERAL exercise
“Unilateral” is the ONE-SIDED variant of an exercise.
The unilateral variant doubles the resistance.
You need twice as much strength to perform an exercise at the same angle in its full amplitude.
Examples:
5. You can use INTENSITY TECHNIQUES
There are many intensity techniques in strength training. So many that you can easily fill a chapter of your own with them.
You can find an overview of the most common intensity techniques in the article on muscle building training methods.
You can transfer many of them one-to-one to TRX training. For example the method of “decreasing rates”.
By reducing the pauses between sentences, you increase the intensity.
The method of “decreasing sets” can be used in the following way in TRX training:
- You are doing a training set to failure. Then you reduce the resistance, e.g. by choosing a “lighter” angle.
- Now repeat as many repetitions as possible and reduce the resistance again.
- and so on …
A decreasing sentence is made up of a certain number of individual sentences.
If you train with decreasing sets, you take no or only a minimal break while you reduce the weight.
Usually this number of sets is between 3 and 5 sets within a decreasing set that are trained one after the other without a break.