www.builtlean.com - Here are the 7 best TRX exercises to add to your routine. These TRX exercises are listed from easiest to hardest. Which one is your favorite?
Far from rubbish, I found these and other TRX exercises terrific. After 5 spine surgeries, yet not wanting to live a life sitting on a couch all day, these are a Godsend. Really helpful video- thank you.
Please be careful to use a solid anchor. I was using a tree as an anchor for this video, but NYC Parks & Recreation didn't allow that. So I used this soccer goal instead, which was solid after testing. A soccer goal is not the best anchor in general. For some solid advice to get lean, check out my free Get Lean Guide right here => bit.ly/3mqLEqY
Keep your back straight in the pushup, your stomach is hitting the ground first and I can see the bend in the lumbar region. In the pike, you should be able to form a straight line between your hands and your hips.
My favorite trx exercises are: tricep extension, tricep pushdown, bicep curls, chest flies, deltoid T raises, and rows with body horizontal(almost lying on the ground.)
Don't forget to experiment with different anchor heights and separate them with lower level or floating bar. An anchor at waist or ground level adds new options like overhead press.
Suspension training exercises are great to add variety to a workout program, but the TRX equipment is way to expensive. You can get similar equipment on Amazon for a lot less.
Don't have the equipment yet but noticed in this video he has connected to a "portable" soccer goal. Several years ago we had a child killed by a similar goal falling on his head. I would secure to something in concrete or framing. You can see post moving as he pulls on it.
no nonsense clearly explained I like it. You mention pike but I do not think that's right, perhaps worth checking? Let me know, hope to help. Thank you for the post.
You could create a circuit of let's say 5 exercises and do them for 3 rounds. It will be efficient. If you want more volume, you can do for 5 rounds. Good luck!
Nice video but totally wrong to say that it won't replace dumbells, etc. I'm 53 and have been weight training since I was 12. I now do strictly body weight workouts, including TRX, and feel stronger than I ever have in my life.
As a man married to a fitness professional and who sees personal trainers about 5 days a week, I can tell you that the form seen here in these videos is not up to par. I also just bought a TRX for home use outside the gym, and have the manual in front of me. :-) But most (95%) of this stuff I'm pleased to say I didn't need the manual for, I just listened to my excellent trainers. First things first: the goal post is shaky and should not be used as an anchor point. You've got to use something solid that doesn't move and that post was swingin! Second, he's on wet grass--not the most grippy surface ever. Can't make out the shoes, but they probably don't have cleats. :-) Don't do that. Sometimes you've got what you've got, but if you can help it, find yourself an area with a solid floor and anchor point--and get some grippy shoes if your "gym floor" at home is nothing more than linoleum. Anyway, at 0:33 he's straight as an arrow; shoulders, hips, knees and ankles are properly aligned. It's really hard to critique, actually, because he only does one rep of each and at the end of each rep he switches to something else... so from a learning perspective for someone trying to emulate, this is horrible and more a "what's possible" video than anything else, especially teaching proper form to prevent injury. At 0:45 when he moves closer to the anchor point, he's performing a mid row but at the extension of each row, he rotates his hands toward center instead of keeping a neutral grip. At 0:58 for the reverse (Y Deltoid) fly, he actually takes a dip back to generate some momentum like a pendulum (never do this!) instead of using tension to raise up--and then he leads with his pelvis when he should be stacked (shoulders, hips, knees in alignment), drawing the body forward with his arms, letting the upper back and deltoids do the hard work. Could go on, but it's bed time. Recommendation: save yourself the time and money lost on an injury and join somewhere like Orangetheory Fitness or anywhere else that gives you access to personal trainers. They'll show you how to correctly execute exercises so you don't injure yourself later, which could have a permanent effect on your ability to exercise certain muscle groups. OK, one more. At 1:51, he didn't take care to level out his feet in the straps, so he's got his left leg higher than the other, throwing off his muscular balance as he executes the pike. You can see how his right hip flexion is able to go farther than his left, through several reps. The moral of the story: focus on your form. Don't sacrifice form for speed or anything else. You want to live to see another great workout and not sit it out on the sidelines because you weren't paying close enough attention. In general, maintain good posture (engage core, keep hips, shoulders and ears aligned at all times), and keep tension on the strap at all times (remember: slack is whack!). Good video to demo some different things the TRX could do, but irresponsible to not first check that he's got the proper form for each of these so he doesn't teach people how to injure themselves. If he's not a professional, he should simply say so in the beginning and advise that his form may not be perfect on each of these but the goal is to show you what's possible and start a discussion about what's your favorite and why.
You don't show in the video how you load your feet into this thing. I used one of these at the gym for the first time, and getting my feet into it is a pain in the butt. I'll check other vids to see if anyone shows a good way to do this.
Lisbeth Salander - I guess you could, but it may not be as sturdy as a TRX. The founder of the TRX is a former navy seal and came up the idea using parachute cloth that he hung up on bunk beds in a submarine to get a workout.
+Lisbeth Salander Go to amazon and search for the original Lifelong Jungly Gym XT and the WOSS Titan and you'll they are way cheaper than a TRX Suspension training system.
I second what Kenny C said. I've looked into the WOSS on amazon and read the reviews. Cheaper and it's pretty much the same or better than the overpriced TRX.
Respect to the inventor/creator of the TRX system, but $300-$400 for adjustable straps and handles is highway robbery. It started a trend in the fitness industry and then took advantage of anyone stupid and desperate enough to pay for it.
ma se non sei capace tu di fare gli esercizi, come pensi di poterli insegnare ad altri ? but if you 're not able to do the exercises , how do you teach them to others?
Awful technique on the pike into press up your feet should rather be crossed ore inline so you don’t end up with a imbalances in muscle groups also jumping squats are very high impact not low impact like you said . Also you need to work on that hyper extension on the end of the eccentric contraction
This a very bad idea for goals keeper as he is limited in movements. In my countries goal keeper not allowed straps Anyways. Also adding very dangerous for attackers or defender players as could get caught in straps in during the game and have injuries
I really don't think you should do this using a sosser goal... say "don't do it at home" at least :) Not every soccer goals are as stabil as yours, it could be f.ckin dangerous. Nice vid by the way, i just came to trollin
trx you said is rubbish, so, like for rings? seriously .... back to your steroids bro.... c'mon, the only things rubbish here here are your comments...
BUZZEURFOU I have never touched steroids or any other dodgy stuff and I never will. Thanks for the compliment though....I get it a lot!! Trx is for whoppers.
you can lead you anywhere, no need to go to a gym, allows to train the weight of his own body as with lafay method (method that has been demonstrated, more dynamic than lifting weights ....) Adjustable difficulty levels for center of gravity, beginner to expert .... ect ... super ect .... anyway, it's better than nothing....
While I think TRX is unnecessarily expensive, it's definitely not rubbish. I would suggest olympic rings over the TRX anyday (olympic rings are like $35, whereas the TRX is $200, and they're basically identical). But TRX and olympic rings can allow you to get into extremely, extremely good shape. For example - bodyweight rows have been shown to recruit more latissimus dorsi than tbar rows or cable rows. If you get a weighted vest and do bodyweight rows with the trx or olympic rings - you won't need to do any other horizontal rows. Same with pull-ups on the O-rings - get a weighted vest. Same with dips, iron cross, handstand pushups, etc. - I've compared these bodyweight movements to comparable weight lifting movements many times, and the bodyweight ones are ALWAYS way tougher. For example, doing rear delt flyes on the trx is way harder than doing dumbbell reverse flyes, or reverse peck deck. Doing bodyweight rows (with weighted vest and feet elevated) on rings or TRX is way more challenging than t-bar or cable row. Pullups are way more challenging than latbar pulldown. The list goes on. I use weights too (some movements can't be replicated on this), but whenever there's a closed kinetic chain option for an exercise, where you're moving your body through space as opposed to a weight, I go for it. It's always way more challenging. And you can easily implement progressive overload by changing the angle at first, and then with a weighted vest once even the most difficult angles become too easy.
Michael L Great comment Michael, I am a great advocate for outdoor workout with bodyweight exercises. People dont need to pay outragious prices for gym membership. You can pick up TRX system or olympic rings starting from around $50 dollars and a good weighted vest for about $150 here in NZ, so for under $500 you can have a great setup .....Beats $1000 to $1500 for a crappy gym membership, Love to all those fitness nutters out there
01. Squat Pull
02. Low Row
03. Back Fly
04. Squat Jump
05. 1 Leg Squat
06. Pike Pushup(Atomic Push-up)
07. 1 Leg Burpee
Real mvp
+FlashToso You the real mvp.
Thanks Flash.
@@j_condon3950vvvvv
Far from rubbish, I found these and other TRX exercises terrific. After 5 spine surgeries, yet not wanting to live a life sitting on a couch all day, these are a Godsend.
Really helpful video- thank you.
props for going at it, even with 5 surgeries!
Thank you!! This helps empowers me to get more creative with workouts so i escape the boredom.
Please be careful to use a solid anchor. I was using a tree as an anchor for this video, but NYC Parks & Recreation didn't allow that. So I used this soccer goal instead, which was solid after testing. A soccer goal is not the best anchor in general.
For some solid advice to get lean, check out my free Get Lean Guide right here => bit.ly/3mqLEqY
Keep your back straight in the pushup, your stomach is hitting the ground first and I can see the bend in the lumbar region. In the pike, you should be able to form a straight line between your hands and your hips.
Thanks, the critical eye thing is part of my job.
Mark Kaufman I
My favorite trx exercises are: tricep extension, tricep pushdown, bicep curls, chest flies, deltoid T raises, and rows with body horizontal(almost lying on the ground.)
Don't forget to experiment with different anchor heights and separate them with lower level or floating bar. An anchor at waist or ground level adds new options like overhead press.
Hey, someone may have pointed this out already.... but the atomic push-up you're demonstrating @1:50 has a crunch, not a pike.
Thanks for the video. Just bought TRX and I’m looking for types of workouts to do with it.
I think it’s great.
Best video I’ve seen on this
The one leg burpee!!! Can't wait to try that one!
Suspension training exercises are great to add variety to a workout program, but the TRX equipment is way to expensive. You can get similar equipment on Amazon for a lot less.
I am shopping right now and I found this to be true.I don't understand the HUGE difference in price.
You can also make you own. I have a homemade suspension trainer I made from tie down straps from the hardware store.
27€ here
Solid exercises! Olympic Rings are far cheaper and allow for all the same option
OMG!!! People who are saying this is dangerous have no idea what they are talking about. I swear one of the best ideas the Navy came up with .
Great workout. Is there a workout which can build strength to the hips?
Learn how to do 191 exercises using the TRX suspension system. Costs less than one month at the gym.
Don't have the equipment yet but noticed in this video he has connected to a "portable" soccer goal. Several years ago we had a child killed by a similar goal falling on his head. I would secure to something in concrete or framing. You can see post moving as he pulls on it.
Seen all these before except the last one that was super creative, will try today!
Good video. TRX rocks! Those 1-legged burpees look challenging.
They are really dope but they work you
Awesome video. Im a Personal trainer from London. Keep up the good work. 👍
What an excellent video! Hat's off to the CPT who put this video on here... .. Luv the suggestions.
I like TRX training, but i prefer to have it more secure when it comes to anchor it.
I love the pushups to knee tuck, but I did not know about that last move, great thanks for sharing!
no nonsense clearly explained I like it. You mention pike but I do not think that's right, perhaps worth checking? Let me know, hope to help. Thank you for the post.
This is great!! Thank you so much for sharing! :)
Glad you enjoyed it! We'll be posting a bunch of new videos soon, so stay tuned.
-Kristin, BuiltLean Managing Editor
Came up with this in the 80's just to show you whatever idea you come up with apply for a patent...
Marc,
Thank you so much for your very useful exercises
These are great man, I just got my TRX yesterday. How many reps and sets do you recommend of each per session?
You could create a circuit of let's say 5 exercises and do them for 3 rounds. It will be efficient. If you want more volume, you can do for 5 rounds. Good luck!
Thanks to quarantine it has to replace the dumbells and barbells!
Looks like a good workout routine.
Nice video but totally wrong to say that it won't replace dumbells, etc. I'm 53 and have been weight training since I was 12. I now do strictly body weight workouts, including TRX, and feel stronger than I ever have in my life.
Randy Barrett well you check out a few studies and differences. Death for "Picture Fit calisthenics vs freeweight".
this will never beat a good old gym workout
Great video - thanks !
im 67 years old.. and i got injured copying this excercise.. my back muscles still sore...
Rambo Tan good form is vital to train safe. Maybe you need a personal trainer who can help you do it correctly:)
#8. The push-up
Thanks for sharing the demos!
Thank you for this!
very informative.love trx.thanks for the video
These were awesome!! Thanks!
Love doing reversed fly after doing chest and shoulder work
It is possible build muscle with TRX training sistem?
What you call a "Pushup with a pike" exercise (1:52) is commonly referred to as an "atomic pushup"
As a man married to a fitness professional and who sees personal trainers about 5 days a week, I can tell you that the form seen here in these videos is not up to par. I also just bought a TRX for home use outside the gym, and have the manual in front of me. :-) But most (95%) of this stuff I'm pleased to say I didn't need the manual for, I just listened to my excellent trainers.
First things first: the goal post is shaky and should not be used as an anchor point. You've got to use something solid that doesn't move and that post was swingin! Second, he's on wet grass--not the most grippy surface ever. Can't make out the shoes, but they probably don't have cleats. :-) Don't do that. Sometimes you've got what you've got, but if you can help it, find yourself an area with a solid floor and anchor point--and get some grippy shoes if your "gym floor" at home is nothing more than linoleum.
Anyway, at 0:33 he's straight as an arrow; shoulders, hips, knees and ankles are properly aligned. It's really hard to critique, actually, because he only does one rep of each and at the end of each rep he switches to something else... so from a learning perspective for someone trying to emulate, this is horrible and more a "what's possible" video than anything else, especially teaching proper form to prevent injury.
At 0:45 when he moves closer to the anchor point, he's performing a mid row but at the extension of each row, he rotates his hands toward center instead of keeping a neutral grip.
At 0:58 for the reverse (Y Deltoid) fly, he actually takes a dip back to generate some momentum like a pendulum (never do this!) instead of using tension to raise up--and then he leads with his pelvis when he should be stacked (shoulders, hips, knees in alignment), drawing the body forward with his arms, letting the upper back and deltoids do the hard work.
Could go on, but it's bed time. Recommendation: save yourself the time and money lost on an injury and join somewhere like Orangetheory Fitness or anywhere else that gives you access to personal trainers. They'll show you how to correctly execute exercises so you don't injure yourself later, which could have a permanent effect on your ability to exercise certain muscle groups.
OK, one more. At 1:51, he didn't take care to level out his feet in the straps, so he's got his left leg higher than the other, throwing off his muscular balance as he executes the pike. You can see how his right hip flexion is able to go farther than his left, through several reps.
The moral of the story: focus on your form. Don't sacrifice form for speed or anything else. You want to live to see another great workout and not sit it out on the sidelines because you weren't paying close enough attention. In general, maintain good posture (engage core, keep hips, shoulders and ears aligned at all times), and keep tension on the strap at all times (remember: slack is whack!).
Good video to demo some different things the TRX could do, but irresponsible to not first check that he's got the proper form for each of these so he doesn't teach people how to injure themselves. If he's not a professional, he should simply say so in the beginning and advise that his form may not be perfect on each of these but the goal is to show you what's possible and start a discussion about what's your favorite and why.
Shut up. We freaks, we piss
You don't show in the video how you load your feet into this thing. I used one of these at the gym for the first time, and getting my feet into it is a pain in the butt. I'll check other vids to see if anyone shows a good way to do this.
Interesting! But I guess I could make my own TRX with a long rope? Those reverse flies look only deceivingly simple.
Lisbeth Salander - I guess you could, but it may not be as sturdy as a TRX. The founder of the TRX is a former navy seal and came up the idea using parachute cloth that he hung up on bunk beds in a submarine to get a workout.
+Lisbeth Salander Go to amazon and search for the original Lifelong Jungly Gym XT and the WOSS Titan and you'll they are way cheaper than a TRX Suspension training system.
I've used a TRX at my gym and I bought the WOSS AttacK trainer from Amazon for less than $40. The WOSS is just as good and in some ways even better.
I second what Kenny C said. I've looked into the WOSS on amazon and read the reviews. Cheaper and it's pretty much the same or better than the overpriced TRX.
Respect to the inventor/creator of the TRX system, but $300-$400 for adjustable straps and handles is highway robbery.
It started a trend in the fitness industry and then took advantage of anyone stupid and desperate enough to pay for it.
thanks very informative
ma se non sei capace tu di fare gli esercizi, come pensi di poterli insegnare ad altri ? but if you 're not able to do the exercises , how do you teach them to others?
You said "to make sure you have no knee pain " ,did you mean WHILE exercising or in general?
Both
great man ,,, thank you .
Good job
good job man !!!
Thank you :)
골대가 들썩거리는거 보니 위태위태하네요. 저러다가 골대가 사람쪽으로 넘어지면 큰일 나는데 말이죠.
nice!! tnkss
good work out
2:30 "more than Amica" LOL
Bringing TRX to the East River. Okay now!
The goalposts aren't made for this.
THX for my reference
I agree with others, this may be the most dangerous exercise example video I have seen...
can you use rings for this or is a trx better for some reason?
Yes, you can absolutely use rings to do these exercises.
-Kristin, BuiltLean Managing Editor
Mama Sled must try that pike thing immediately.
hi great vid
Glad you found it helpful!
-Kristin, BuiltLean Managing Editor
is not a really good spot for TRX mate! quiet dangerous! ;)
Pro trick: watch movies on Flixzone. I've been using it for watching lots of of movies lately.
@Lochlan Byron Definitely, been using flixzone for years myself :D
Awful technique on the pike into press up your feet should rather be crossed ore inline so you don’t end up with a imbalances in muscle groups also jumping squats are very high impact not low impact like you said . Also you need to work on that hyper extension on the end of the eccentric contraction
i follow
good
This a very bad idea for goals keeper as he is limited in movements. In my countries goal keeper not allowed straps Anyways. Also adding very dangerous for attackers or defender players as could get caught in straps in during the game and have injuries
gooscooby is this a joke?
There are more , a lot more ;)
but why do you need trx for a jump squat?
Good question. Ideally, you wouldn't. It can be helpful to help stabilize your body as you jump so it may be safer for some
I was seriously injured my shoulders because the TRX.
Maranantha
Why so many views? Is this the first TRX video ever or what?
Longest advert ever lol, I didn't even get to the exercises because the advert was so bad.
it's cool
What city is this?
soyboysoyboy - NYC
D band
Good stuff, but that's not a pike.
Remember to use safe mounting options. This one makes me cringe :-)
Anyone in 2019
From the Thumbnail I thought that was Christian Bale
Do you even lift?
Thought this was Jeff Cavalier. Disappointed
☺
Only I knew Trex?🤔
8 is the goal falling on him
😎
Tem pra homem? Rs
Very dangerous football frames, people die with the head smached when the frame falls down. Irresponsable example
Is he trying to kill himself with the goal pole?
I really don't think you should do this using a sosser goal... say "don't do it at home" at least :) Not every soccer goals are as stabil as yours, it could be f.ckin dangerous. Nice vid by the way, i just came to trollin
Moon walker.
Answer: none
trx is rubbish. single leg burpees looked ok though
trx you said is rubbish, so, like for rings?
seriously .... back to your steroids bro....
c'mon, the only things rubbish here here are your comments...
BUZZEURFOU I have never touched steroids or any other dodgy stuff and I never will. Thanks for the compliment though....I get it a lot!! Trx is for whoppers.
you can lead you anywhere,
no need to go to a gym,
allows to train the weight of his own body as with lafay method
(method that has been demonstrated, more dynamic than lifting weights ....)
Adjustable difficulty levels for center of gravity,
beginner to expert ....
ect ...
super ect ....
anyway, it's better than nothing....
While I think TRX is unnecessarily expensive, it's definitely not rubbish. I would suggest olympic rings over the TRX anyday (olympic rings are like $35, whereas the TRX is $200, and they're basically identical). But TRX and olympic rings can allow you to get into extremely, extremely good shape. For example - bodyweight rows have been shown to recruit more latissimus dorsi than tbar rows or cable rows. If you get a weighted vest and do bodyweight rows with the trx or olympic rings - you won't need to do any other horizontal rows. Same with pull-ups on the O-rings - get a weighted vest. Same with dips, iron cross, handstand pushups, etc. - I've compared these bodyweight movements to comparable weight lifting movements many times, and the bodyweight ones are ALWAYS way tougher. For example, doing rear delt flyes on the trx is way harder than doing dumbbell reverse flyes, or reverse peck deck. Doing bodyweight rows (with weighted vest and feet elevated) on rings or TRX is way more challenging than t-bar or cable row. Pullups are way more challenging than latbar pulldown. The list goes on. I use weights too (some movements can't be replicated on this), but whenever there's a closed kinetic chain option for an exercise, where you're moving your body through space as opposed to a weight, I go for it. It's always way more challenging. And you can easily implement progressive overload by changing the angle at first, and then with a weighted vest once even the most difficult angles become too easy.
Michael L Great comment Michael, I am a great advocate for outdoor workout with bodyweight exercises. People dont need to pay outragious prices for gym membership. You can pick up TRX system or olympic rings starting from around $50 dollars and a good weighted vest for about $150 here in NZ, so for under $500 you can have a great setup .....Beats $1000 to $1500 for a crappy gym membership, Love to all those fitness nutters out there
Loved this video but that's definitely not a pike. Sorry
Don't occupy the football field.
What!! No-one thinks he has face like chritian bale of american Psycho?
I used to hear that all the time haha
You ain’t going to see me next week lmao
You didn't even hook up the trx properly.....
Love these blind leading the blind workout gurus ,heheheheheheheheh
How many childrens die because of playing with goal frames!!!!
The worst example i ever saw.
PATHETIC COMMENT
Caras Tours children could die!!! :O xD
Where are these 300 lb children that are pulling over entire goal posts? lol
Hahaha. are you kidding? That must be the dumbest comment I ever read.
what
@