Rob Carr demonstrates how suspension training can elevate your workouts with versatile bodyweight exercises that enhance strength, flexibility, and core stability

“The TRX Suspension Trainer is a remarkably versatile fitness tool that stands out for its lightweight and portable design, allowing you to train virtually anywhere,” says Carr. “Focused on bodyweight movements, it promotes natural joint alignment and reduces undue stress.

“Its effectiveness lies in its ability to challenge users to perfect foundational movements before advancing to more complex exercises, making it a truly humbling fitness experience.”

For this purpose, TRX training offers unique benefits by enhancing functional strength, improving flexibility, and engaging core stability in ways that traditional weightlifting might not. It challenges your body in multiple planes of motion, increases muscular endurance, and can help break through fitness plateaus by adding variety and intensity to your routine.

  1. TRX Pistol Squat

Recommended reps: 8-10 each leg

Why: A great movement to identify strength and mobility differences between legs and train each individually.

How:

  • Hold the TRX with your arms bent by your rib cage
    • Lower your bum towards your heel, trying to keep your knee vertically in line with your toes. The non-working leg stays straight out in front
    • Drive up by pushing the ground away, using the straps a little for support

2. TRX Wide-Grip Pull-up

Recommended reps: 8-10

Why: Wide-grip pull-ups are one of the best upper-body exercises. By reducing the load, you can perform these with perfect execution and the right amount of range.

How:

  • Sit under the TRX straps and ensure your arms are fully lengthened when you hold them
    • Pull your head through the straps and move the arms and elbows out wide
    • Once your head has reached the top, lower down under control by lengthening the arms back to the start

3. TRX Chest Press

Recommended reps: 10-15

Why: Similar to push-ups but with less stable weight, requiring increased shoulder stability and range of motion due to the added depth potential.

How:

  • Begin with your arms straight, TRX straps just above the arms, either side of your shoulders
  • Engage your core and lower the body down by bending the elbows as far as your shoulders feel comfortable
  • Push your body back to the starting position, keeping your shoulders low and core engaged throughout

4. TRX Single-Arm Curl

Recommended reps: 10-12 each arm

Why: Training each arm individually helps identify weaknesses. Full arm lengthening ensures maximum range of motion in each curl.

How

  • Stand side-facing the TRX, holding the handle with one arm, positioning your outside leg in front
  • Pull your body towards the TRX by pulling the strap towards your ear, keeping your elbow high
  • Lengthen the arm slowly, keeping your elbows up throughout and body straight

5. TRX Body Saw

Recommended reps: 4-8

Why: A challenging core exercise, intensifying the plank to test strength and stability; only progress when ready, to avoid discomfort.

How:

  • Place your feet into the foot cradles, pointing your toes to the floor, and position yourself in a forearm plank position
  • Move your body backwards, keeping your hips in line with the body and forearms still; only move back as far as comfortable
  • Move the body forwards to the start position and repeat