Al Painter Jr
Guest Post: 3 Suspension Exercises You Need To Be Doing with Kelly Pullizi, BS, CSCS, CFSC, CPT
This week, I'm turning the mic over to Kelly Pullizi, BS, CSCS, CFSC, CPT. Or as I like to call her, "Coach K." She's chimed in on the blog before, has an awesome Instagram account and is someone you should be following.
She's going to show you three suspension trainer exercises that will leave no muscle fiber unburned. So, without further ado, and you all know how awesome I am at ado-ing, Coach K, the mic is yours!
I have been a big fan of the TRX system for years. It allows you to use your bodyweight to create resistance, reducing the risk of injuries. It is a great core strengthening tool, given their motto "All core all the time" . The suspended position of the TRX exercises forces you to engage the muscles of your core more frequently.
For those who have been working with weights for awhile, the TRX adds some variation and techniques that cannot always be done with dumbbells. It is definitely possible to increase strength with the TRX system, when done strategically. After all, the system was designed originally for the Navy Seals who did not have access to a gym and "traditional" gym equipment.
One of many reasons I love the TRX is that it allows you to work in multiple planes of motion at the same time.
The TRX squat to press is done in a slightly suspended position, a position that puts less pressure on the knees, and has an added challenge for the core. More work, less time!
To perform this movement, face away from your anchor point . The hands should be in the straps, at shoulder level. Bring your hips into a squat, then push through the balls of your feet, and straighten your arms simultaneously for the "press."
In the finished position, your arms should be completely straightened out overhead. There should be a straight line from your fingertips to your toes, which involves a little bit of hip extension.
Perform 8-10 repetitions.
The row should be a staple in any strength program, whether it's with weights, bands or bodyweight! For any TRX movement, when you move your base position forwards or backwards, you add or reduce resistance.
Once you are at a point where you need an additional challenge, try working on the "eccentric" part of the movement, or the "negatives" by slowly returning to the start position. Taking 5-6 seconds on that return will change the intensity of the workout (almost like you just bumped up the weights). The TRX allows you to practice negatives and get the back stronger for pull ups and other upper body movements.
Perform anywhere from 8-10 repetitions
Hinge movements, like deadlifts, are important for our posterior chain (glutes, hamstrings, low back). The single leg deadlift may take some getting used to at first but the TRX helps eliminate some of the things that can make it challenging.
To perform the movement, take a few steps back and start with the straps tight and straight. Begin by sending your left foot back while shifting your upper body towards the ground. Your toes should point towards the ground the entire time, there should always be a straight line from your head to your toes.
Perform 8-10 repetitions on each leg
Thanks a TON to Kelly for taking the time out of her insane schedule to contribute to the blog. Rest assured, you'll see her around these here parts again.
If you'd like more info, or would like to get in touch with her, your best bet is to follow her on Instagram. Thanks a ton for reading, have an AMAZING week!