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TRX Training   Classic, few think about strengthening their back, until it starts to hurt or worse.  Spend 10 minutes a day, a few times a week to take care of that back and it will take care of you, or keep you from needing to see the doctor.  The TRX Straps are a simple and easy tool to get strengthen your back.  TRX Master Trainer Kari Woodall shows us how with these TRX exercises.  Watch more with our TRX workout YouTube guide   TRX Resisted Rotation For a stronger back, train your body in 3D and work the whole cylinder!  The Resisted Rotation fires up your Lats and increases core activation that prepares your body to perform better in all exercises.  - SSW, Straps Mid-Length, Single Handle Mode - Offset Stance, Inside leg forward hip width, Line up sternum on anchor, Engage core, Step towards anchor to load body more, Maintain active plank without tilt or rotation.   TRX Overhead Squat-Wall Slide The OH Squat may be part of your current leg workout, but we’re turning on the afterburners by adding a Wall Slide, making it more dynamic and challenging.  By maintaining constant pressure on the straps and rowing as you come out of the squat, you’re lighting up your backside from hands to heels. - SF, Straps Mid-Length - Arms in Y or I, Squat Stance, Maintain good posture and tension back on straps through hands while lowering hips down, Initiate Wall Slide with Scap while simultaneously driving up from the bottom of the Squat with hips.   T-Y Fly Combo The T-Y Fly Combo should be a staple in your pulling repertoire.  - SF, Straps Mid-Length or Mid-Calf - Arms in T, Offset Foot Stance to maintain constant tension through ROM, Maintain Plank while decelerating back bringing arms together, Initiate pull with shoulders and back, Pull with straight arms back to T, Alternate between T and Y. Take Our Training Quiz   TRX Power Pull  Buckle up because you’re getting a TRX Training Trifecta with the Power Pull:  a fantastic Unilateral Pulling exercise challenging your core and metabolic burn with Rotation and Speed! - SF, Straps Mid-Length, Single Handle Mode - Begin in Single Arm Row, Straighten elbow and open shoulders and hips simultaneously. Set Scapula down and then squeeze shoulder blades together to pull out of rotation and finish with Single Arm Row to return, Rotate in a plank and connected torso so hips and shoulders move and work together for effective power transfer.   TRX Pull-up Feel the burn with a little DOMS (delayed onset muscle soreness)!  The Pull-up is the final exercise, and for good reason: this exercise will revisit you for days after your training if you control the eccentric part of the Pull-up. - Straps Over-shortened - Sit under anchor, Set shoulder blades down and then squeeze shoulder blades together to pull up, Resist gravity and decelerate on the way back down by trying to slowly push arms overhead while maintaining active plank and open neck space. P.S. Get other TRX back exercises straight from the TRX App. Do your next workout with our TRX equipment:  TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW  

If you're looking to mix up your training and coaching routine with TRX, check out these 5 full-body moves that will give you maximum bang for your buck. Want to find the perfect TRX exercises for your fitness level? Take our quick assessment quiz to get a customized workout plan built around these effective moves. TAKE OUR TRAINING QUIZ 1. TRX Overhead Squat Purpose - Placing your hands overhead while you are squatting engages your core muscles as well as the muscles of your posterior chain (posture muscles) - the added result is an increase in heart rate.          Tip - Keep your arms straight and biceps in line with the ears. Keep the straps pulled tight from start to finish, this will engage your muscles, adding an awesome upper body challenge. For an extra burn, hold the bottom of the squat for one second. 2.  TRX Decelerated Push-Up Purpose - The slower deceleration movement combined with the explosive push keeps the muscles guessing.           Tip - Keep your plank solid! As you begin to fatigue the plank is often the first thing to go, ensure you are engaging the core by pulling your ribs down toward your hips. Flex your feet in the foot cradles pointing your toes towards your nose and push your heels into the handles for increased leg muscle recruitment. The stronger your plank, the easier your push-up. 3.  TRX Tricep Roll-Out to Extension          Purpose - By kneeling, you are reducing the strain without having to sacrifice the angle. This allows more isolation for the tricep and more control for the shoulders.            Tip - Keep the shoulders down and away from your ears especially at full rollout, and keep the elbows in tight to the body and pointed at the ground.  4.  TRX Crunch to TRX Pike Combo        Purpose - By keeping a loaded crunch before you pike, you activate the quads in a whole new way!            Tip - While setting up your plank, make sure to keep your shoulder blades set down and back.  Think about corkscrewing your palms into the ground, turning the elbows in to point at your knees.  Finally make sure once you crunch the knees under the hips, you push down into the top of the foot and go straight up and down for the pike.  5.  TRX Inverted Row  Purpose - To allow a deeper angle on the row and a bonus glute workout.  Tip - Keep the shoulders set in between sets. Even though the hips will touch down on the ground between reps, don’t lose the lift in your chest and shoulder blades pinched together.  This will add isolation throughout the movement.  Also, push the hips as high as you can to create a table top with the body, this will be sure to max out the glutes!  For the other full body workouts, you're going to need weights, strength bands, and our signature suspension trainer. TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW Try combining these exercises together for a full-body workout. Better yet, combine these exercises with other TRX movements. For inspiration, check out the TRX Training Club:

Like athletes in other sports, the boys and girls of summer are using the TRX to get in their best shape ever for America’s favorite pastime: baseball. But don’t bench yourself if you’re not a baseball or softball aficionado. The same movements that make you strong in baseball work for all spring sports such as golf, tennis, track and field or just day-to-day activities. Late last year, I went to Tempe, Arizona to reacquaint the coaches and trainers of Athletes’ Performance, a premier training facility for sports performance. With the TRX. Mark Verstegen has built a fantastic reputation in the sports performance industry using a “systems” based approach to athletic development based on science, best practices and professional ethics. After a few hours on the TRX, Mark and his team were excited about the possibilities of using the TRX with their athletes. The philosophy and execution of the following exercises filmed at Athletes’ Performance are aligned with TRX's approach to multijoint, multiplanar movements which incorporate an effective and functional core strengthening component. The TRX is used to develop strength and mobility needed for improved performance and to reduce the risk of injury for baseball players (or any sport that requires rotational force such as tennis or golf). Because you train in a standing position, traditional shoulder exercises become integrated movements from top to bottom of the kinetic chain. The first three exercises in the TRX Spring Training workout address the rotational and posterior (back) muscles of the shoulders, shoulder girdle and core. These muscles act as decelerators, or breaks, for the throwing and swinging associated with the game. Often, it is the imbalance of the stronger chest and anterior shoulders to the back muscles that can lead to reduced performance and injury. What makes the TRX Y, T and W Deltoid Flys more effective than isolative external rotation exercise is the integration of core or “pillar” strength and stability. The TRX Acceleration Load and Lift exercise resembles the TRX Sprinter Start but takes the rotary stability component up a notch or two. Trying to steal second or making a dash to catch a deep fly ball requires you to have good acceleration mechanics to cover ground quickly. This exercise also trains core strength in a single leg stance. Do not be surprised to see one side stronger than the other. Identifying and training to reduce this bilateral asymmetry will improve performance and reduce injury risk. The TRX Single Arm Row is another exercise similar to an exercise you TRX veterans have seen, the TRX Power Pull. Notice the TRX Single Arm Row demonstrated here separates the rotation from the row. This places a different demand on core, back and arm strength. Subtle differences in similar exercises create different training effects. As with all TRX exercises and programs, intensity can be adjusted for all fitness levels by modifying body position and foot placement. The TRX is an incredible tool for the beginner up to the elite athlete. It is “easy to use but hard to master” and appropriate for everyone. Use these exercises to supplement your training program for baseball, tennis, golf, track and field, for pre-hab, rehab, pillar strength and movement preparation. Want to find the perfect sport-specific TRX exercises for your needs? Take our quick assessment quiz to get a customized training plan. You will feel the difference TRX Suspension Training makes in the gym and in the game. TAKE OUR TRAINING QUIZ TRX T Deltoid Fly Sets: 1 to 3 Reps: 6 to 12 TRX W Deltoid Fly Sets: 1 to 3 Reps: 6 to 12 TRX Y Deltoid Fly Sets: 1 to 3 Reps: 6 to 12 TRX Acceleration Load and Lift Sets: 1 to 3 each leg Reps: 6 to 12 TRX Single Arm Row Sets: 1 to 3 each arm Reps: 6 to 12 As the TRX Head of Human Performance, Chris Frankel draws from over 25 years of experience as a strength and conditioning coach. He earned an MS in Exercise Physiology from the University of New Mexico, where he is currently completing his doctorate in Exercise Science. Before TRX, Chris was an instructor in the Department of Health, Exercise and Sport Sciences at the University of New Mexico. Mark Verstegen is the President and Founder of Athletes’ Performance and Core Performance. He serves as the Director of Performance for the NFL Players Association, and is an athletic coach for the German national football team. He also set a Guinness World Record with Sheraton Hotels for the World's Largest Resistance Band Strength Training Class.

Golfers at every skill level need clubs, gloves, shoes, and a bag, but the best players in the world know that the TRX Suspension Trainer is one of the most effective tools golfers can use to take their game to the next level.

Haven’t made it onto the slopes yet this season?? Well, it's not too late, with the record snowfalls that keeps coming you still have time. You may feel rusty on that first day back on the mountain, and your body may not be physically prepared for the demands.  

So you want to invest in a home gym. You've even found the right apps for in-home coaching. Now you have to decide what kind of equipment to buy. 

The word on the street is that if a player makes it to the NBA, they must be moving and performing at a high level from head to toe.  It sounds good, but more often than not, it’s far from the truth. 

TRX® has always been ahead of the curve when it comes to creating workout gear that goes where you go.

TRX Training If the thought of permanently affixing your TRX Suspension Trainer to your wall or ceiling makes you a little nervous, you’re not alone. One of the reasons the TRX Suspension Trainers are among the most popular fitness tools in the world is that you’re not required to drill, hammer, or construct anything to use them at home. But, while you don’t need to pull out your toolbox, some people prefer to install a TRX XMount to create an indoor workout space beyond the door frame. So if you're curious about the specifics, we're here with answers to the most common questions about TRX XMount installation. (Want to find the perfect TRX setup and exercises for your home gym goals? Our quick assessment quiz can create a personalized suspension training plan just for you!) Whether you're mounting in drywall, concrete, or wooden beams, proper installation is crucial for safe and effective workouts. TAKE OUR TRAINING QUIZ Do I need to hire a professional? Maybe. If you’ve never used a drill or a stud finder, or you don’t know the difference between a nail and a screw, there’s no shame in calling a pro to ensure the job’s done right. Can I anchor my TRX XMount to drywall or plaster?  No. Your TRX XMount must be anchored to a stud to support your weight. Using a standard drywall anchor can destroy your wall and could result in injury. You can install the TRX XMount on concrete, but TRX does not recommend mounting it to brick or cinder block walls. What tools do I need to install my TRX XMount? You’ll need a drill with a ¼-inch bit, a stud finder, a ratchet, a pencil, and the included hardware, (two ⅜ inch x 3-inch wood stud lag bolts and two washers). If you’re installing your TRX XMount on a concrete surface, you’ll also need two ⅜ inch x 3-inch concrete lag shields, (sold separately at TRXtraining.com or your local hardware store). Where should I install my XMount? The choice is yours! You’ll need to find a stud in your wall, an overhead stud, or an overhead beam that is 7- to 9-feet off the ground. If you’re installing your TRX XMount overhead, position the mount at least 3 feet away from the nearest wall to allow for 360° movement for your favorite TRX exercises.  Does your home have extra high ceilings? You may need to add the TRX Xtender to ensure that your Suspension Trainer isn’t too high. The bottom loop of the Suspension Anchor—that’s the loop the Suspension Trainer carabiner clips into—should be 6 feet from the ground.  Does the TRX XMount come in multiple colors? Currently, the TRX XMount is available in white or grey, but you can always paint it if you want it to blend more naturally with your wall or ceiling. Because it’s made of steel, plan to prime it first, then finish with a coat or two that matches your wall color. For more help installing your TRX XMount, watch Zack Van Wagoner demonstrate proper installation in the video below, and be sure to read the installation guide included with your TRX XMount.    Where can I buy an XMount? You can buy an XMount right below along with the other TRX products you'll need to build the perfect home gym:   TRX® PRO4 SYSTEM BUY NOW TRX® XMOUNT BUY NOW TRX® DOOR ANCHOR BUY NOW Once you've installed your TRX XMount, your suspension trainer will be good to go. Use TRX Training Club to try some suspension-specific workouts: