Suspension Training
Updated: Feb 10, 2019
In gyms and sporting facilities, more and more people are talking about CrossFit, functional, suspension and core training. These are all training methods that have been in the sporting world for a long time and as part of the cultural baggage of proper strength and conditioning trainer.
Recently the Gym-Business has turned the spotlight on these training methods, especially among others the attention moved towards suspension training. In a nutshell, through the use of straps and rings the suspension training allows you to train your body by taking advantage of its weight, a training practice already well known to gymnastics.
The most famous tools for this type of training are probably TRX© and Inkaflexx©. I had the opportunity to learn how to use the TRX©, my self, and I still apply it in my workouts and as well as for my clients` training session.
The history behind the TRX© is fascinating; Randy Hetrick designed it along with his companions of the Navy Seal (special forces of the US Navy) who used the parachute straps sewn together with repair tools for the dinghies. They come up with the TRX©, with the purpose of training the military in extreme situations with little space and without any equipment.
One the characteristic of this instrument is its lightweight and therefore its portability. However the TRX© also has other advantages over the standard protocol of traditional bodyweight training: it improves the functional strength (often defined as the neuromuscular efficiency in the displacement of the body load, especially in daily activities) and at the same time allows to increase the flexibility, static and dynamic balance and the stability of the trunk.
One of the essential characteristics of this tool is indeed the possibility to train the core muscles (including the abdominal area, the pelvic floor, the buttocks and the lumbar musculature), and to perform a complete three-dimensional workouts (on the three planes: frontal, sagittal and transverse); all essential characteristics for an excellent functional training.
The TRX© training is then suitable for almost everyone, with the due precautions and precautions, in fact, you can tailor the intensity of the load by merely changing your position with respect to the tool producing a higher or lower stimulus. For example, in a chest press exercise or during a rowing for the back, the more you will be perpendicular to the TRX© the more difficult the exercise will be.
Concluding suspension training is a training experience that I recommend to everyone, but always pay attention: in suspension training, there are many “un-official” courses and poor quality products. Always ask if your instructor has the qualifications to teach with specific tools such as TRX©
References
Ryder A, TRX Suspension Trainer, Barb Gates 2014
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