There are countless benefits to TRX training. It’s one of the most popular pieces of training available, and for good reason. The importance of the technique you use on TRX can not be under stated. I often see, even with trainers, faults in TRX form that happen because the movement is meant to be done slower, not faster. Today I’ll cover some of these common faults in order to better prepare you for your next TRX workout.
- Incorrect Starting position – like any task, starting properly (or not!) has everything to do with how well you finish. Prioritize the technique specific to that movement. Line up center with your anchor point, and make sure that your handles are even. Assure that the straps are the correct length for the exercise that you are about to perform. If you are setting up for a TRX chest press, for example, the straps will be mid length or longer. Check to ensure that your feet are the proper distance from the anchor point to determine how much load you want (the farther back = more load) and that they are either hip width or together (feet closer together = greater challenge). Assure that your core is engaged, and that your body is in a plank like position, including head posture.
- “Unpacked” shoulders – this is probably the most common flaw I see in TRX technique. When our shoulders are unpacked we enforce rounded posture. We want to start with the shoulder blades flat on the back, and space between the collar bones. This allows for better access to larger working muscles like the lats and core. When we move, our shoulder blades will come slightly unpacked, so its important to take the time to pack them down every rep. This is one place where rushing can cause misuse injury.
- Floppy Core – When working on a trx, your body should have the qualities of plank. Whether its a chest press, suspended push up, row or even a squat, the qualities of plank remain. This ensures that your low back is protected. When your core is engaged, you will move a little slower. This can be difficult, especially in a group class when others may be rushing. Remind yourself that strength is built with deliberate, intentional and slower movements. Even if the drill is endurance, there is no time to sacrifice form for speed.
- Head position and neck faults – many of us struggle with poor head position due to the many hours we spend in forward posture. In any TRX movement, attempt to align the base of your skull with the tailbone and heels so your body is in one straight line. One cue that helps is make a double chin. This tends to help people understand how to pull their head back in space, as opposed to flexing the neck.
I’ve invested heavily, both in training and equipment with TRX because its a tool that people of all fitness levels can use to move better. Have questions? Im a text, call or email away, and I’m happy to answer your questions.
To your health, Coach M
Working some TRX Tech with the mens class today!
Written by: Michelle Brown on June 6, 2017.