5 TRX Moves with a Bench

Athletes and clients are always looking for new ways to challenge themselves. I believe the TRX is a tool that can challenge any client regardless of their experience and ability. For TRX veterans looking for advanced movements, I have a number of videos on my You-tube page: http://www.youtube.com/takeaimfitness.

The latest installment involves some traditional TRX exercises with the addition of a bench that you would find at most fitness facilities. By adding the bench to a number of exercises, your strength, balance, coordination and core stability demands are greatly increased. Use caution when executing these exercises and be sure you are proficient in them, and any other exercises, before having your clients or athletes perform them.

Here is a brief breakdown on the 5 exercises:
1. TRX Row with Elevated Feet

By elevating our lower body for a TRX row we are now closer to parallel with the ground, making the exercise extremely challenging. I prefer to keep a neutral grip (palms facing each other), elbows by your side, and your spine neutral throughout the movement.

2. Elevated TRX Roll-out

This is a favorite exercise of mine due to the full-body control that is required. All the spinal stabilizers must be firing in order to maintain proper technique and your posterior shoulder/scapula stabilizers must be engaged the entire time. Use a slow, controlled manner as you extend your arms and body out to your end range.

3. Elevated TRX Single Leg Squat (Pistol)

In addition to the increased balance component, the addition of the bench allows the “free” leg to extend out a little lower than if you were to perform this exercise on the floor. This is a good alternative if you don’t have the ankle mobility in the working leg or hip flexor strength in the free leg to perform a pistol on the floor. Be sure to keep your arms relatively straight and try to keep your weight on the heel to the mid-foot while maintaining an upright posture. Extend the hip and stand up tall to complete one repetition.

4. Elevated Suspended TRX Hip Press (Bridge)

I love using this exercise with my 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 this area nicely. If you plan to add weight it’s best to have a trainer or partner nearby to assist you. A great exercise when performed on the floor; add the bench and you are able to get a greater range of motion through the hip joint.

5. Elevated Suspended Hip Hikes

Similar to the bridge exercise above, being elevated up on the bench allows us to drop the hip lower than when performing the movement on the floor. Make sure your shoulder and elbow are in a safe alignment and use a controlled tempo throughout.

Get with these movements and let me know what you think!

About Doug
Doug currently works at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE). A Massachusetts native, he earned his Bachelor’s degree in Exercise Science with a minor in Business Management from Westfield State College. Since moving to San Diego he has completed some graduate work in Biomechanics at SDSU, obtained an ACE Personal Trainer certification, the NSCA-CSCS certification, a Spinning certification, TRX instructor training, EFI Gravity instructor training, FMS training, and received his CPR/AED instructor status. He has also appeared in 8 fitness videos, written numerous fitness articles, completed a MMA Conditioning Coach certification program and has competed in multiple grappling tournaments.

Prior to working at Fitness Quest 10, Doug worked for the American Council on Exercise as the Continuing Education Coordinator where he was responsible for managing over 400 continuing education providers.

For more information please visit www.todddurkin.com, www.fq10.com, and www.dbstrength.com.
Want to use the article above? As long as you include the bio blurb at the bottom, you are welcome to use the article in your own publication.

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About kylesands
Director of Marketing at Fitness Quest 10

One Response to 5 TRX Moves with a Bench

  1. going to use some of these this week. thanks.

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