When it comes to innovation on the TRX Suspension Trainer, we know we can always count on strength coach Doug Balzarini. Here are four TRX movements Doug came up with that involve both the TRX and a medicine ball. As Doug states in the clip, these are NOT typical, weekly movements. Use these exercises when you want to mix things up a bit. They are not recommended for the majority of clients as they are fairly advanced. All of these exercises will really challenge your stability from feet to fingertips!
Here is a brief breakdown on the four exercises:
1. TRX Medicine Ball Push-up With your feet in the cradles and your spine neutral, carefully place your hands on a firm medicine ball and perform your push-ups in a controlled manner.
2. TRX Medicine Ball Burpee With one foot in the TRX, hold a medicine ball and perform a traditional TRX Burpee. Keeping a firm grip on the ball during the push-up portion of the burpee will increase the stability challenge of an already difficult exercise.
3. TRX Medicine Ball Lunge Adding a medicine ball to the TRX Lunge, you can now include many additional movements to challenge your balance. Exercises include med ball slams, med ball chops and med ball rotations.
4. TRX Hip Press w/Medicine Ball Perturbations Doug loves using this exercise with his MMA athletes due to the demands of their sport. They require a great deal of strength and endurance in the hips and glutes, and this exercise targets the area nicely. A great exercise when performed with just the TRX, add the medicine ball in the hands and have a partner try to take the ball or move the ball in order to really engage your shoulders and trunk.
Have you incorporated a medicine ball into your TRX workouts? Tell us about it below.
Doug Balzarini has been in the fitness industry for the past 14 years. He is originally from Massachusetts where he earned his undergraduate degree in exercise physiology and had his first personal training job. He moved to San Diego in 2000 and worked for the American Council on Exercise (ACE) for five years before starting his career at Fitness Quest 10 as a personal trainer and strength coach. He was there from 2005 to 2011 and worked with clients of all ages and abilities. Doug is the strength coach for Alliance MMA in Chula Vista, California and creator of DBStrength.com.