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Gear Review: TRX Suspension Trainer
By Mark Steckel
7/31/2007 |
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In the last several years, the buzz words in fitness have been 'core strength'. All sorts of programs and concepts have been developed to target the muscles of the abdomen, obliques and lower back, which are affectionately termed 'the core'. This is an area where additional strength and stability can benefit all athletes from both a performance improvement as well as injury prevention standpoint, so it's worthwhile incorporating specific exercises into your training.
A relatively new product on the market makes adding core training to your workouts very simple. But the TRX suspension is more than just a gimmick to target soft abs. With over 250 possible exercises, one can use the TRX to do full body workouts. Devised as a training device for Navy Seals, the unit itself is an example of the beauty of simplicity. Nothing here has been over-engineered. Two handles (with accompanying foot cradles) attached to a strap which you can tie to a post or other solid object make for a very portable unit. The length of the strap is easily adjusted via two quick release buckles.
While it would be difficult to describe the various exercises one can perform (from suspended lunges and deltoid flies to bicep curls and chest press), I'll elaborate a bit on how the core workouts are enhanced via the suspension principle. Many of the core exercises are accomplished by hooking one's feet in the foot cradles so that the legs are suspended off the ground. This immediately requires the core muscles to begin stabilizing the torso. A simple exercise to describe would be the 'TRX Suspended Crunch' whereby the athlete is face down, supported on the elbows (or on the hands in a push-up position), with both feet in the foot cradles 8"-12" off the ground. The start position involves holding a plank position whereby the legs and spine are kept inline. This alone requires the core muscles of the abdominals and erector spinae of the low back to fire in order to stabilize the position. From there, the knees are brought up towards the chest, and then extended back to the start position. While similar to other exercises one can accomplish on the floor, the addition of being suspended and the core muscles needing to work to stabilize the body really enhances the workout. So much so that after one workout where I tested various exercises, I was sore for a couple days. That really opened my eyes to the value of adding a stabilization component to one's workout. I noticed something similar the first time I tried a Swiss ball while doing crunches. My core muscles were more sore afterwards because they needed to stabilize my torso on the ball. Well, the TRX takes that to an entirely different level. The soreness I felt post-workout was along the length of the muscles. The workouts seemed to stress the muscles through their entire length. For example, my abs weren't very sore if I tried to do a crunch afterwards, but when I extended backwards and stretched them I could really feel it.
One of the huge benefits of this system is it's portability. It's small and compact so you can travel with it (you can even get a door mount attachment) or take it to the track to incorporate exercises between intervals. It's easy enough to learn, and it comes with instructional DVDs and exercise description photo cards. One of the best ways to learn the exercises is to visit their website at www.fitnessanywhere.com and watch the demo videos. And because a picture is worth a thousand words, you'll also get to see a wide range of the exercises in much better detail than I could ever describe.
The exercises themselves are simple to learn, and the effects are very noticeable. So if you're looking for a completely portable strength system that might even replace your home gym, give the TRX a try. Prices range from US$149.95 to $199.95.
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