TRX Tips

By Molly Magunga, MS ATC, CPT, CES

Hello Everyone! This week’s “Fitness Tip of the Week” is about the TRX. The TRX is a suspension training type of equipment meaning it uses gravity and your body weight as resistance. TRX stands for total body resistance exercise. Just because it was invented by a navy seal, does not mean it’s not a great piece of equipment for everyone! This piece of equipment is so versatile. It can be used to assist you through complex movement to ensure proper form or to elevate movements to challenge the body more.

Tips on Set Up

The set up for this piece of equipment is pretty easy. You have two pieces to the TRX: the suspension anchor and the TRX strap. The only complicated aspect is finding a safe and secure place to anchor the TRX to make sure it can withstand your weight without coming loose. Let’s start with the anchor set up.

There are three ways to anchor your TRX. No matter which anchor type you use, you want an overhead mount that is between 7 and 9 feet above the ground. The end of your anchor should be around 6 feet above the ground so when the straps are fully lengthened, they aren’t resting on the ground. Before you begin any exercises, always weight test the TRX and check the equipment for rips or other damage.

Getting Started | TRX Suspension Training

How Do You Set Up Your TRX Outside, Ask the Trainer

When using the door mount, you want to place the anchor between the door and door frame. You want to make sure the door closes completely. The door should be very sturdy so it can support your body weight. You also want to place the anchor and strap on the side of the door that opens away from you when possible. This will prevent any risk of the door popping open while you are using the TRX. If using this side of the door isn’t possible, place the anchor close to the door hinge for a more secure mount. The great thing about this anchor is that is won’t damage any surfaces and can be used anywhere you find a door.

The carabiner mount wraps around an object and then clips into the bottom loop to secure the strap. You can use the carabiner mount around poles, fences, sturdy tree branches, or bars. You want to be able to wrap the mount around your anchor object several times for a more secure hold. This mount is designed for you to be able to use your TRX on anchor points as high as 9 feet.

The last anchor type is the wall/ceiling mount. This is the only mount that is fixed in place and requires tools to set up. TRX company does recommend professional installation for this mount type. It should only been mounted to studs, beams, or load-bearing walls. When it is installed properly, it is considered the safest mount type and can hold loads up to 750 pounds!

TRX Bands - Suspension Trainer for your Fitness Anywhere

The last set up tip I have for you is about adjusting the strap length. Depending on the exercise, the exact position of the straps will depend partially on your height and how much resistance you want. Generally speaking, for most standing exercises the straps will be at mid length. When doing exercises on the floor, the straps should be 8 to 12 inches off the ground and your shoes usually go in the foot cradle loops. The straps are pretty easy to lengthen and shorten. To lengthen, you press the cam-buckle on both straps and pull down. To shorten, you pull the tab on the strap and pull up.

Tips on Use

There are so many exercises you can do with the TRX. The possibilities are really endless and it would take me far too long to try and break them all down for you. I wanted to finish my post by showing you examples of five main exercise movements. They will all be using both straps, but the TRX is designed to be able to do single leg or arm exercises as well. These five movements are a great way to get started with the TRX. If you want to learn more on using the TRX, TRX-specific classes or a personal trainer educated in using the TRX are great ways to learn more exercises and learn them correctly.