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In this installment of "Ask the TRX Doctor," Dr. Perkash fields a question from member Paul S. on the best TRX exercises for prevention of back pain, especially for someone who is short on time. QuestionI am a regular TRX user and affiliate, and I have the TRX Healthy Back DVD, and it is excellent. Like many people, I sit for many hours in front of my computer while working. Several years ago, I fell down a flight of stairs and broke one of the disks in my lower spine. After several months of suffering from sciatic pain, I had part of the disk removed, and I am doing fine now, thanks to a great surgeon and my TRX. As part of my rehab, I have been performing exercises on my TRX, and I believe it has helped to strengthen my spine and prevent back pain. But I am wondering, in your opinion, what are the best TRX exercises to prevent lower back pain and sciatica from occurring in the first place? What would be your top three TRX back exercises for someone who is short on time? Your response may prevent millions of people who are suffering from back pain! AnswerIt has come to be recognized in the medical community how important exercise, in general, is for longevity and general well being. Similarly, it is equally important to do exercises regularly to maintain a healthy back, especially as we get older. As we get older, many of the structures in our bodies slowly deteriorate. With the advent of MRI technology over the past 20 to 30 years, we have been able to more vividly observe disc degeneration as it occurs in the general population. This process occurs in all of us with each decade of life, usually beginning between ages 30 to 40. In some of us, discs can fail and bulge, protrude or fully herniate and cause pain. While disc degeneration is inevitable as we age, to one degree or another, low back pain is not. It is understood that by strengthening the soft tissues (i.e. muscles, ligaments, tendons, etc) around the spine, the deeper, weaker structures have a lower likelihood of becoming painful. In other words, if the deeper structures in the spine can be well supported by other structures surrounding them, then there is a lower chance of pain and injury as we get older. These structures have been termed collectively as the “core” in the physical therapy and exercise realm. This is a rather broad term that encompasses soft tissue musculoskeletal structures surrounding virtually the entire spine and especially the lower back. The important factor in deciding an exercise program is finding one that meets the needs, ability level and goals of an individual. Want to find exercises that are safe and effective for your specific condition? Take our quick assessment quiz to get a personalized plan that takes into account your health history. TAKE OUR TRAINING QUIZ For instance, the right exercise for a 20 year old who has never had back pain are not the same as a 70 year old with a history of lumbar degenerative disc disease with narrowing of the spinal canal (i.e. spinal stenosis). There are literally an infinite number of exercises that can be done at different vector angles using the TRX, and therefore, unique groups of exercises that should be tailored for any given person. For anyone who has had a disc/back problem in the past, some guidance should be provided/solicited from their physical therapist and/or physician regarding their restrictions. Once this has been clearly established, then core stabilization exercises can be initiated. I wish I could simply provide you with a simple cook book answer of which three TRX exercises are “best” for the back. In contrast, I think the benefit of the TRX is that virtually every exercise that is done using the TRX activates the core musculature and therefore strengthens the lumbar spinal musculature either directly or indirectly. Indeed, the TRX is a significant component of my own exercise regimen. Better advice is for anyone using the TRX or any other exercise equipment to consult a health professional or trainer to work towards an individualized exercise program based upon his/her needs, ability and goals. The TRX Biomechanics: Healthy Back DVD is an excellent guide, and progressions in this regard are literally limitless. It is not so much which specific exercises anyone does but rather how those exercises complement the rest of that individual’s personal exercise program. All core stabilization exercises should be part of a general cardiovascular, flexibility and strengthening exercise program. In addition, ergonomic factors should be addressed. For anyone sitting in front of a computer, an appropriate ergonomic set-up should be ensured. Frequent stretching breaks should be taken every 30 to 60 minutes and last a few seconds. Prolonged sitting with proper ergonomics is tolerated more easily than even moderate sitting with poor ergonomics. Although there are many back exercises someone can do with the TRX including the following: TRX Plank TRX Crunch TRX Pendulum TRX Mountain Climber TRX Pike TRX Low Row TRX Hamstring Runner  TRX Torso Rotation TRX Hip Drop TRX Squat  TRX Hip Press TRX Lunge TRX Standing Roll Out The proper combination of these exercise for a given individual may vary for the reasons mentioned above, so start on the conservative side and progress or regress the intensity appropriately. Have a question for the TRX Doctor? Email the Doc today! We’ll be featuring these Q&As as regular blog posts going forward.

The High Fives Foundation, a non-profit organization that helps winter action sport athletes who have suffered life-altering injuries, has developed new adaptive workouts using TRX Suspension and Rip Training. Looking to adapt TRX exercises to your specific needs? Take our quick assessment quiz to get customized workout recommendations that accommodate any limitations while helping you reach your goals. In this video, personal trainer Chris Cloyd of Performance Training Center in Truckee, CA leads a pair of High Fives adaptive athletes through a rehabilitative workout, showcasing the scalability of TRX for people of all levels. TAKE OUR TRAINING QUIZ “Introducing instability helps us engage core musculature that our adaptive athletes don’t see in a day-to-day basis and really redefine what posture is for them,” said Cloyd.High Fives has been implementing TRX Training in its practice for some time now and even aided professional skier Jake Hickman in his triumphant return to the slopes after suffering a severe spinal injury and paralysis in his legs. Watch Jake’s story here.

The anterior cruciate ligament (ACL) is one of the most commonly injured ligaments of the knee, with approximately 200,000 ACL injuries reported annually. (Approximately 50% of patients with ACL injuries also have meniscal tears.) In this installment of Ask the Doctor, Dr. Perkash addresses a question posed by a member of the TRX Community on when it’s safe to start incorporating TRX Suspension Training after undergoing surgery to repair a torn ACL. Question: I am an avid TRX user and active athlete. I am a HS wrestling coach, Jiu Jitsu fighter and help train MMA athletes. I tore my ACL about five weeks ago and had surgery two weeks ago. Rehab is going well, and I have been working hard on it. I am still training on the TRX Suspension Trainer, doing a lot of upper body work. I have been doing TRX Single Leg Squats and TRX Single Leg Hamstring Curls. I watched a video on the TRX website showing the TRX Hip Press, TRX Sprinter Start and TRX Single Leg Squat. How many weeks out of surgery can I start these exercises? Also, do you recommend that I take any supplements to help recovery? I am a health nut and eat very well. I supplement a lot and just got some joint supplements. Is it a good idea to take a joint supplement for the recovery process? Thanks for your help. Answer: The treatment of a torn anterior cruciate ligament (ACL) has evolved over the past 15 years. There are a number of different treatments that have been offered ranging from conservative treatment for partial tears to reconstructive surgery with various types of materials used for the graft to replace the fully torn ACL. The graft material can be from the the patient's own patellar tendon, hamstring tendon, other tendons in the patient's body or cadaveric tissue can be used for the graft. Different physicians in various parts of the country use different materials, depending upon regional practice styles and training backgrounds. There are pros and cons to each of these types of grafts. Furthermore, the surgery involved in an ACL repair has also evolved over time. Some portion of this surgery can be performed arthroscopically, meaning only small incisions are potentially needed for the surgery to be performed through a "scope" in which the surgeon can visualize the inside of the knee without actually making a large incision and looking directly at knee anatomy. Furthermore, many ACL tears are associated with injuries to other parts of the knee, such as the meniscus and the collateral ligaments. The bone plugs that hold the graft usually take at least eight to 12 weeks to become secure and stable in the bones of the knee. Depending upon the nature of your surgery, the rehabilitation may vary somewhat in terms of milestones reached at a given point post-operatively, and the details of your rehabilitation should be discussed with your orthopedic surgeon and physical therapist. The goal of rehabilitation after an ACL repair is to try to maintain range-of-motion early after the surgery. Advancement of exercises can depend upon the nature and invasiveness of the surgery, degree of injury and other medical factors, usually under the guidance of a physician and physical therapist. After an appropriate period of time, more advanced strength, flexibility, proprioceptive and agility training can be undertaken. To reduce the risk of future injuries and improve performance, this usually includes some core strengthening exercises as well. Exercises that can be useful for rehabilitation after an ACL repair using the TRX include (with progressions). Want to find safe, effective exercises for your ACL recovery? Take our quick assessment quiz to get a personalized plan designed around your rehabilitation stage: TAKE OUR TRAINING QUIZ TRX Half Kneeling Hip Flexor Stretch TRX Hip Hinge TRX Quad Stretch TRX Calf Stretch TRX Plank TRX Standing Hip Drop TRX Squat TRX Lunge TRX Single Leg Squat with Leg Assist TRX Hip Press TRX Hamstring Curl TRX Hamstring Runner TRX Sprinter Start It is important to take guidance from your physician and physical therapist regarding rehabilitation of your specific situation. With regard to supplements, there is no specific evidence that joint supplements such as glucosamine or chondroitin are advantageous after ACL repair. However, there is some literature to support glucosamine and chondroitin in reducing pain in knee osteoarthritis. It is unlikely that joint supplements will do any harm with chronic use, and since there may be some benefit in curbing symptoms of knee cartilage degeneration, there is very little downside in taking these chronically as we get into our 30s and 40s. Good luck in the rehabilitation of your knee and in your general fitness! For more on how TRX Suspension Training bodyweight exercise is a safe, scalable and effective solution for you or your patients, visit our Sports Medicine page. NOTE: Any medical information in this blog is of a general nature and not a substitute for the advice of a medical professional. If you need medical advice, see a doctor.

You're powering through a set of TRX Atomic Push-ups when it happens. Your foot, not restricted to the confines of a shoe, slips through the foot cradles of your TRX Suspension Trainer, and you briefly lose focus (not to mention a few precious reps if you're in a group TRX workout), as you stop and re-holster your errant foot. With the rise in popularity of barefoot training as well as the rise in diverse populations on the TRX (youth and women with youthfully small feet), this is a question we've been asked on the TRX Community Forums: what can you do to keep your feet from slipping through the foot cradles when you're doing ground-based exercises on the TRX, such as the TRX Incline Press and TRX Mountain Climbers? To help us with this request is TRX Master Trainer Lynne Virant. Wondering if these exercises are right for your fitness level? Take our quick assessment quiz to get personalized recommendations and form tips tailored to your needs. Watch as she demonstrates two exclusive insider tricks for preventing foot slippage in the TRX. TAKE OUR TRAINING QUIZ Lynne Virant is a TRX Master Trainer, an ACE-certified personal trainer and group fitness instructor whose passion for health and fitness is as varied as her education and experience. She has a degree in Aerospace Engineering and in Allied Health as a Physical Therapist Assistant. Her experience in sports and fitness includes five marathons, climbing Mount Baker, tennis, golf, volleyball, skiing, snowboarding, mountain biking and fitness competitions.

We've received this question on the Forums: how do you perform TRX exercises that place an impact on the wrist if you have a wrist injury or pain? Here to answer the question is TRX Director of Sports Medicine, Brian Bettendorf. This is a relatively common speed-bump people encounter when getting into TRX Training, especially while planking, performing a TRX Push-up or any movement that requires wrist extension. Not sure which exercises are safe for your wrists? Take our quick assessment quiz to get personalized workout recommendations that take into account any injuries or limitations – we'll help you find effective alternatives that let you train safely while working around wrist issues. TAKE OUR TRAINING QUIZ As Brian points out, there are two likely causes for this. The first, and easier to solve for, is when the wrist joint becomes overloaded because the fingers, hands and forearms are not being engaged to evenly distribute the tension. If this is the case, try splaying the fingers out and actively trying to grip the ground, like your fingers are the roots of a tree. This creates a more stable base and turns on the forearms so all of your upper bodyweight is not focused directly on the wrist joint. This on its own may decrease discomfort. If not, you could also try rotating the fingers in or out, changing the wrist’s position to unload it. The second cause is usually brought on by a lack of mobility in the wrist joint, so extending the wrist all the way back becomes painful. Brian recommends elevating the palms with a towel. The wrist joint is no longer fully extended. However, it will now be able to painlessly bear the load of the exercise. If this doesn’t work, try performing the exercise on top of dumbbells so that the wrist is in a vertical, neutral position. This way, there is no pressure directly on the wrist joint. If none of these work for you, the best option may be to avoid putting pressure on the wrist altogether and performing your planks from a forearm position or unloading the exercise a bit by modifying it to a static TRX Chest Press. Of course, if none of these solutions are offering you any salvation, it’s probably a good time to go see a doctor. Anything causing you discomfort while training? Tell us below, and we'll try to find a solution for you. Buy the new TRX FORCE Kit: Tactical here.

To get the most out of your triathlon training it is critical to integrate a program for building functional strength in order to develop a strong core and increase durability. Want to find the perfect strength training plan for your triathlon goals? Take our quick assessment quiz to get a personalized program that enhances your swim, bike and run. Let's take a look at a few ways to integrate the TRX Suspension Trainer into the three events that comprise a triathlon. TAKE OUR TRAINING QUIZ SWIMSwimming is a full body exercise made up of many things. In its simplest form, it includes a reach, pull and rotation. Three TRX exercises that map directly back to the swim include the following: 1. TRX Swimmer Pull (see video)2. TRX Standing Roll Out3. TRX Side Plank BIKEThe bike obviously has a lower body focus. However, there are other things at work. The core, arms, shoulders and back are also engaged and under load. The first exercise below focuses on the core and upper body strength. The second does as well but opens things up in reverse. Three moves that will enhance your bike performance include: 1. TRX Plank (see video)2. TRX Overhead Back Extension3. TRX Hamstring Curl RUNThe run is the last leg of triathlon and where the strength training is most realized as our strength and endurance limits are tested. Three moves that directly correlate to run performance include: 1. TRX Lunge (see video)2. TRX Sprinter Start3. TRX Crossing Balance Lunge If you are looking for a workout to build your durability and keep you strong past the finish line, we recommend the TRX Endurance Athlete Workout. You can also join the TRX Training Club and get hundreds of workouts like the ones above at your disposal. Steve Katai was introduced to the world of triathlon when he won the Degree "Everyman Ironman" contest in 2003. Five months later, he successfully finished the 2003 Ironman Florida race in less than 13 hours. Now a four-time Ironman triathlete and co-author of The Complete Idiot’s Guide to Triathlon Training, Steve continues to share his passion for training in his current position as TRX Education Manager.

We're going to share a secret with you: the fastest way to getting better on your bike is through strength training, not just riding your bike more. The trick is to do the right kind of strength training that will build "trail strength," not just some random "gym strength." If you base your program on increasing body awareness and strength-to-weight ratio, you'll see a marked increase in your ability to muscle up climbs, bomb through rock gardens and basically dominate the trail. Since body weight exercises are the cornerstone for any program of this type, the TRX Suspension Trainer becomes an invaluable asset. Take our quick strength assessment quiz to get mountain biking-specific exercise recommendations tailored to your level. By allowing you to increase the number of exercise options and providing a way to increase the difficulty of those exercises, you have a tool that will allow you to increase trail strength like few others. In the video, James Wilson, owner of MTB Strength Training Systems and strength coach for the Yeti/Fox Racing Shox World Cup Team, shows you three TRX exercises he likes to use with his athletes specifically for their ability to replicate the unique demands of mountain biking. TAKE OUR TRAINING QUIZ   TRX Balance Lunge: By allowing you to turn a lunge into a true unilateral exercise, you are able to work on your standing pedal stroke. When you stand up, you have to stack the core and drive with the hips of the lead leg while minimizing how much you are using the rear leg for balance, which pretty much describes this exercise. "I like to pull the free leg up so that the thigh is parallel with the ground at the top position," says James, "which mimics the pedal stroke even more by adding in the drive-pull action of the legs." TRX Lateral Fallout: Cornering comes down to lateral hip mobility and stability. The better you can slide your hips over, the better you can lean your bike and counterbalance the lean, which is the essence of ripping corners. The TRX Lateral Fallout is one of the best exercises to work on this movement in the gym. Make sure you are really paying attention to the hips driving the movement. Says James, "If your ego gets in the way and you come down too far, you won't see the transfer to the trail. TRX Single Leg Jumps: By using the TRX as a slight assist on your TRX Single Leg Jumps, you allow for more control and you work on the upper body coordination that goes into jumping on your bike. Allowing for a bit more control lets you think more about driving the movement from your hips instead of your quads and lower back ("think butt back on the way down and squeeze your glute on the way up," says James). By timing the extension of your arms on the landing and pulling them in on the way up, you work on the timing needed to pop into a jump instead of pulling up and leaning back. While you may need to progress into some of these exercises, the message remains the same: you can improve your riding skills through proper strength training. The foundation for this is an understanding of the movements behind the skills and how you can improve and strengthen those movements during your workouts. By allowing for unique exercises and progressions, the TRX is a must-have tool for any mountain biker who is serious about riding faster and with more confidence on the trail. James Wilson is the owner of MTB Strength Training Systems, the world's only company dedicated to developing strength and conditioning programs for the unique demands of mountain biking. James owns a training facility in Grand Junction, Colorado and is the strength coach for the Yeti/Fox Racing Shox World Cup Team. Visit his website www.bikejames.com to sign up for the free No Gym, No Problem Bodyweight Workout.

TRX Training Wondering how to find a TRX Trainer or group class near you? If so, click on over to the TRX Directory, plug in your city or ZIP code, and see what’s available. With hundreds of listings for trainers (and some for clubs too), it’s the ideal TRX Training connection whether you’re at home or on the road. Here’s a quick little video above that shows you how it works. If you're just starting out with the TRX Suspension Trainer or Rip Trainer, it's a great way to get some personalized instruction on the exercises and principles. Not sure which TRX movements best match your current fitness level? Take our quick assessment quiz to receive customized exercise recommendations. And you can rest assured that every single trainer in the TRX Directory has been through one of our vigorous all-day professional education courses where they were indoctrinated into the world of TRX, learned the proper cueing for over 70 TRX exercises, and learned how to adapt the exercises to any fitness level. TAKE OUR TRAINING QUIZ Click here to check out the TRX Directory.   Note: If you are looking for a club in your area offering TRX Training and don't find one, please keep coming back as we are adding listings to our database all the time. You can also join our community online at the TRX Training Club:   If you haven't bought a TRX suspension trainer yet, take a look at the gear below to get started: TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW  

Clients come to Coaches for results! They want to lose weight, get stronger, have a great sweat, and let’s be honest, figure out how to use all the cool equipment. The TRX Suspension Trainer has brought people to the TRX Training Center from all over the world, they want a kick ass workout, with some really cool tools, from some kick ass coaches. Our newest tool in the box is the TRX Duo Trainer. The two strap, single anchor point design similar to gymnastic rings meets the functionality of TRX Suspension Training, while expanding the exercise library. Before exploring the features, take our quick equipment quiz for personalized workout recommendations with the Duo Trainer. I am loving the versatility of the Duo Trainer because I can go from pullups, to dips, to atomic pushups, and finish off with some muscle ups in just a few seconds due to the ease of adjustability with the Mobile Grips and Infinity Loops. If I need to make some micro adjustments I've got the versatility of adjustment tabs as well! TAKE OUR TRAINING QUIZ I get a variety of responses, from excitement to pure fear, when I tell them we are using the TRX Duo Trainer. The best part is at the end of class when the responses change to accomplishment and excitement for the next training.  I’ve slowly introduced the TRX Duo Trainer into some TRX Bootcamp classes (A multi station, multi-modality workout) because I can program some simple exercises and free up some room for moves that require a bigger footprint. Here are some of my favorite exercises that you’ll see in my classes at the TRX Training Center, try them on their own, or mix it into your stations based circuits. TRX Duo Trainer Exercises: ●TRX Duo Chest Press ●TRX Duo Rock bottom Push-up ●TRX Duo Dip ●TRX Duo Inverted Row ●TRX Duo Pull-up ●TRX Seated Hang with Leg Raise Want to pair these up in your next TRX Circuit class? Give these combos a try! ● Every Minute On The Minute: (EMOM) - Choose one or cycle between each for 10 minutes: ○5 KB Swings and 10 TRX Duo Chest Press ○5 KB Swings and 5 TRX Duo Rock Bottom Push-ups ○10 KB Swings and 3 TRX Duo Dips ○*Be sure to choose an appropriate weight for the KB and adjust reps to your fitness level. ●Every Minute On The Minute: (EMOM) - Choose one or cycle between each for 10 minutes: ○10 Squat Jumps and 5 TRX Duo Inverted Rows ○10 KB Goblet Squats and 5 TRX Duo Pull-ups ○10 TRX Seated Hang with Leg Raise and 10 cycle jumps ○*Be sure to choose an appropriate weight for the KB and adjust reps to your fitness level. BIO: Miguel Vargas eats, sleeps, and breathes all things TRX. "Straps & Sticks" has become his passion over the past 6 years and has helped him excel in swimming, cycling, and natural bodybuilding. As a TRX Coach, his goal is to deliver exciting, challenging, and safe classes for athletes of all levels. Miguel is also a Senior Course Instructor responsible for delivering the TRX Education Journey to the latest and greatest TRX course attendees.  His passion for coaching comes from his experience of being surrounded by great coaches. Along with coaching, Miguel is the Training and Development Manager at TRX's headquarter office in San Francisco, California.