TRX workouts are as important as other exercises and should be added to your workout routine whenever you hit the gym.
It involves the use of a portable, lightweight, and easy-to-use TRX system (suspension trainer) to execute a range of body movements. Just as with other workout variations, the TRX workout also has perks. It increases a person’s flexibility and ROM (range of motion) – two factors required for lifting heavier weights while doing other exercises, such as pull-ups, press-ups, and push-ups.
What’s more?
TRX workouts challenge the elements (mobility, overall strength, and stability) that are crucial for executing power production moves as well as multi-joint and complex strength training moves.
In this article, we will highlight and elaborate on the 10 best TRX workouts for men.
These TRX workout variations will focus on working your shoulder mobility, knee, and hips. They are designed to improve your ability to lift other weights and improve your overall strength.
As you perform these TRX workouts, it is of utmost importance to maintain a balanced body while in the air or off the ground by using your small stabilizer muscles.
The 10 Best TRX Workouts for Men
Once in a while, it is recommended that you set aside lifting weights to pick up a suspension trainer when you hit the gym. Below you will find the 10 best TRX workouts for men you should try. Do note that you must hold a solid plank while executing these moves. And as a beginner, working on strengthening your core before executing these moves is key.
Before diving into the TRX workout variations, take some time to warm up with mobility drills.
- Wide Stance TRX Workout (Hip Hinge to Cossack Stretch)
The wide stance TRX workout will improve your ankle, groin, and hip mobility. Adding Cossack stretches to this workout will improve your ability to hinge your hip and your range of motion.
How to Execute the Wide Stance TRX Workout (Hip Hinge to Cossack Stretch)
Face the anchor point after adjusting the straps of your suspension trainer to mid-length. Get hold of the handles of the suspension trainer. Begin by first assuming a wide stance. From your hips, hinge backward while maintaining a straight spine and a flat back (this movement will send your arms stretching in front of you). Go back to a standing position, shift to your right side and then sit into your glute and hip (sit as deep as possible). Challenge your mobility by raising the toe of the opposite foot as you settle deeper into the stretch. Same time maintain a light grip on the handles of your suspension trainer. Repeat on the left side.
Prescription
Try as much as possible to execute a total of 5 rounds. Each round should include a hip hinge and Cossack stretch on both sides and should take a total of 30 to 45 seconds to complete. Your rest periods will be determined by how your body reacts after each stretch. Normally, the transition between movements should take about 10 seconds, but don’t be in a hurry to complete the workout if it takes more than that.
Common Mistakes to Avoid
- Avoid putting your arms forward before hinging the hips.
- Avoid rounded shoulders.
- Do not extend your arms too far when executing the Cossack stretch.
- Remember to breathe.
- The TRX Forward Lunge (plus hip flexor stretch)
Because tight hips are not good for men, this TRX workout variation will get rid of immobility and prepare you for future exercises.
How to Execute TRX forward lunge plus hip flexor stretch
Stand backing the anchor point after adjusting the straps of your suspension trainer to mid-length. Firmly hold the handles of your suspension trainer at shoulder height and then take a big step forward. Place your arms above your shoulders and let them line with both sides of your head. Set both knees at 90 degrees, then send your left leg back as if sending its knee to the floor while your arms stretch across your body. For additional stability and range of motion, you can drop your left knee on the floor. Repeat with the other leg.
Prescription
Execute a total of 5 reps for each leg. For additional benefits, allow your hips to sink fully into the movement when executing the 5th rep. Your rest period will be determined by how your body reacts to the stretch. The transition between movements should take at least 10 seconds, but don’t be in a hurry to complete the workout if it takes more than that.
Common Mistakes to Avoid
- At the beginning of the movement, avoid standing too close to the anchor point. This will limit the mobility of your hips and the ability to stretch them.
- Avoid turning your head.
- Remember to breathe.
- The TRX Stretch (Figure 4)
This TRX workout variation will improve your overall body balance, mobility, and range of motion through your hips, glutes, and knees.
How to Perform the TRX Figure 4 Stretch Workout
Face the anchor point after adjusting the straps of your suspension trainer to shoulder height or mid-length. Cross and place your right foot on your left leg to allow the ankle can rest on your left knee. At sternum height, firmly hold both handles of your suspension trainer. With both arms bent, go down like you are about to sit in a chair. While in this position, tuck your chin to your chest and expand your arms. Repeat this movement with the other leg.
Prescription
Go for a total of two rounds for each leg. Hold the sitting position and stretch for at least 30 seconds. Again, your rest period will be determined by your body’s reaction to each stretch. For this TRX variation, the transition between movements should take at least 10 seconds, but don’t be in a hurry to complete the workout if it takes more than that.
Common Mistakes to Avoid
- Do not extend your arms before sitting in the stretch position.
- Avoid arching your spine.
- Remember to breathe
- The TRX Body Saw to Push Press Workout
Aside from perfecting your plank form, this workout variation will also facilitate the effects of executing overhead press movements as it guides a bodybuilder into proper shoulder and elbow positions. Also, expect an improvement in core strength.
How to Execute the TRX body saw to push press workout
Stand backing the anchor point after adjusting the straps of your suspension trainer to mid-calf length. Place both knees and hands on the floor and then extend both legs outwards. Hang your feet on both handles of your strap and then assume an active elbow plank position (contract your abs and hold a perfect plank position by pulling your elbows towards your toes). Mimic the motion of a saw by pulling your body back and forth using your shoulders after stacking them over your elbows. As you pull back, your arms will be straightened, allowing your head to be in line with you. However, your elbows will be drilled into the floor as you move back and forth. Repeat this body movement as many times as possible, and then elevate your body into a push-up position using your hands, elbows, and joints. For a rep, return to the active elbow plank.
Prescription
For a beginner, execute at least 5 reps and 3 sets. Those who are already used to such workouts can opt for 3 sets and 10 reps. After each set, take as much rest as needed.
Common Mistakes to Avoid
- Always maintain a plank position.
- Do not sag through your hips.
- Do not push your body off the floor using momentum.
- Remember to breathe
- The TRX Push-Up (Atomic)
Your obliques and abdominals are the primary targets of this TRX workout variation. However, your lower and upper body and your entire core need to be put into action to achieve stability as you execute the moves. What’s more, is that you will shed fat and get rid of muscle weakness in the process.
How to Execute the TRX Push-Ups (Atomic)
Stand backing the anchor point after setting the straps to mid-calf length. Drop to the floor and then place both feet into the handles of the straps while placing your palms on the floor for support. Execute an active plank while engaging your core. Just as it is with regular push-ups, send your body down to the floor and then bring it back up. To make this movement an atomic one, send your knees while stretching the strap and then go back to maintaining an active plank position by sending your knees backward.
Prescription
Make 3 sets your goal, with each of them having around 12 to 15 reps. Take as much rest as needed after each set.
Common Mistakes to Avoid
- Always get into a full and active plank position.
- Quit sagging your hips.
- Avoid descending halfway to the floor.
- Avoid driving your knees to the floor.
- The TRX Overhead Back Extension Workout
If done properly, the TRX overhead back extension workout will not only strengthen your entire body but will also improve your overall body balance, body awareness, and stability.
How to Perform the TRX Overhead Back Extension Workout
Stand facing the anchor point after adjusting the straps of your suspension trainer to mid-length. Lift your arms above your head and in a straight line, firmly hold the handles of your straps, and then create tension on them after engaging your core, glutes, and back. Make use of your hips to hinge backward and then send out your arms towards your face – this will sink your weight into your heels while your toes come off the floor. Bring your chin to your chest level, and then extend your hips with enormous power, same time sending your arms backward and over your head to assume a standing position.
Prescription
It is recommended that you go for at least a total of 4 sets with 10 reps each. Take as much rest as needed after each set.
Common Mistakes to Avoid
- Standing too far or too close to the anchor point is regarded as a bad starting position.
- Do not let the straps slack.
- Do not shorten the range of motion before or during the workout
- Remember to breathe.
- The TRX Standing Roll-Out Workout
The primary objective of this TRX workout variation is to improve awareness throughout the body and maximize stability and strength.
How to Execute the TRX Standing Roll-Out Workout
Stand backing the TRX anchor point after fixing the straps to their full length. Firmly hold the handles of your suspension trainer and then position your body directly under the anchor. Extend your arms outwards and in front of you while getting into an angle of 45 degrees – this is because the straps are low at full length. Ensure your hands are pointed at the floor while the straps rest on your shoulders. Make use of your hips to drive forward as you fully extend your arms in an upward direction and above your shoulders. Again, return to the position where the straps rest on your shoulders by flexing them.
Prescription
Go for at least 4 sets with 5 reps per set. Take as much rest as needed between sets.
Common mistakes to avoid
- Always dive forward using your hips and not your arms.
- Do not sag the hips
- Try not to bend your elbows
- Remember to breathe
- The TRX Incline Press
The TRX incline press is a typical inversion training and, as such, is bound to build stability and shoulder strength. Both the upper and lower body are engaged in this exercise.
How to Perform the TRX Incline Press
First, adjust the straps of the suspension trainer to mid-calf length, then face the anchor point. Get one foot into both handles of the suspension trainer and then bring both hands to the floor after aligning your body under the anchor point. Send the foot with the handles into the air while walking with your hands away from the anchor point. (Make sure your hands are placed directly under your shoulders). Tuck your chin into your chest as you begin to flex the foot that’s up in the air. From this position, start descending towards the floor (make sure your head reaches the floor) and then send your entire body back up. Repeat these moves with the other leg.
Prescription
Aim for at least 3 sets with a total of 5 reps per set. Take as much rest as needed between sets.
Common Mistakes to Avoid
- Avoid starting with an incorrect position
- Always maintain a plank formation
- Always remember to breathe
- TRX Spider-Man Push-ups (Single Leg)
This is the most intense among other TRX workouts listed in this article. All it takes is a matter of seconds before your core is torched and the minor and major stabilizing muscles in your lower and upper body are challenged.
How to Execute the Single-leg TRX Spider-Man Push-ups
First, adjust the straps of the suspension trainer to mid-calf length and then back to the anchor point. Get one foot into both handles of the suspension trainer and then get your body into an active plank position – this will ensure you maintain a solid core. Float the second leg in a way that it becomes parallel to the suspended one hanging from the handles of the suspended trainer. Bring your body to the floor as if you are about to execute the regular push-up, then assume the spider-man position by bringing the floating leg to meet with your arms on the same side. Bring back the floating leg to the starting position after pushing off the floor. Repeat on the other side.
Prescription
For each side, go for at least 4 sets and 5 reps per set. Take as much rest as needed between sets.
Common Mistakes to Avoid
- Do not fail to hold an active plank
- Do not limit your range of motion when pushing.
- Remember to breathe
- The TRX Bottom-Up Squat
This TRX workout variation primarily works the hip flexors, quadriceps, hamstrings, and glutes. If modified, it can also work the upper body. The TRX bottom-up squat improves the range of motion at the knee joint and also hip mobility. It encourages proper spinal alignment, position, and engagement of the shoulder girdle and rotator cuff.
How to Execute TRX Bottom-Up Squat
Face the anchor point after adjusting the straps of your suspension trainer to mid-length. Begin by positioning the handle of your suspension trainer next to your rib cage after assuming a body position where your core is engaged. Send your arms backward, and then sit down as deep as possible and between your knees. If it begins to hurt as you go down, then it means that’s as far as your knees can go – do not go further. With wide feet, perform a deep squat by shifting forward. Maintain this body position until you begin to feel pain-free and mobile, and then send your arms into the air and directly over your shoulders. Power through your heels to stand straight up while maintaining a straight and strong spine.
Prescription
Until you begin to feel fired up, repeat this body movement as many times as possible. You can stop once you feel the body movement has become efficient.
Common Mistakes to Avoid
- At the bottom of your squat, avoid putting your weight on your toes.
- Do not lean forward while at the bottom of a squat.
- Avoid looking down on the ascent and leaning your head forward when at the bottom of a squat.
- Remember to breathe.