sling trainer

sling trainer

The sling trainer , also known as TRX , has become very popular in the Crossfit scene in recent years. Starting with basic exercises such as push-ups or reverse fly for the shoulders, there are now the most unusual exercise applications. The sling trainer is now also used in fitness studios, rehab centers and home gyms. With the sling trainer, you can do full-body workouts or, in rare cases, more isolated exercises. With the sling trainer, you can perform more than 300 different applications for your buttocks, stomach, back, arms and shoulders. Your own body weight is used as training resistance. The difficulty of the exercises can be made more difficult by simply repositioning the leg or arm position. The difficulty level can also be made more difficult with other aids such as balance pads or weight vests . The sling trainer is a non-elastic belt system with two loops and handles. The sling trainer is usually attached to the top of a power rack or similar fitness device. The two handles of the sling trainer are used for gripping with the hands or threading the feet - depending on the exercise. The focus of TRX training is the full-body workout - entire muscle chains are trained through the movement sequences. This means that a training session usually lasts no more than 20 minutes and can be very effective. Balancing out the instability leads to an additional muscle stimulus during the workout. In addition, this process trains the small muscles close to the joints and not just the large muscle chains.

Sling Trainer - Advantages

1. Full body training with the sling trainer

The biggest advantage of the sling trainer workout is that many muscle groups are used at the same time, allowing for effective full-body training. The majority of the exercises require that the entire body is tense during execution, otherwise the exercise cannot be performed correctly. For example, when doing push-ups with the sling trainer, the core/stomach and legs must be tensed in order to be able to perform the push-up cleanly and correctly. Tense the entire body and activating many muscle groups leads to increased energy consumption, which ultimately burns more calories. By constantly compensating for instability, body balance and equilibrium are trained. The demanding full-body workout results in muscles tiring more quickly, which means a workout can be very effective and time-efficient.

1.1 Benefits of whole-body training

Our body rarely works with isolated muscles. Instead, muscles work together in groups or "chains". This allows different movements to be carried out and the body to be stabilized. These muscle chains are connected to each other. Their coordinated cooperation is crucial for efficient and functional movement. Instead of strengthening isolated muscles, training with the sling trainer improves our muscle chains. Stronger muscle chains lead to an increase in our coordination and performance.

2. Flexibility & intensity with the sling trainer

The TRX sling trainer offers an extremely wide range of exercises and flexible application options. This means that the sling trainer can be transported comfortably and easily. Folded up quickly and easily and stored in a bag, the sling trainer can be taken anywhere. Whether for a workout outside in the park, on vacation or in a Crossfit box, the sling trainer is there. The intensity of the sling trainer exercises can be adjusted quickly and easily. There are the following options for adjusting the intensity:

Adjusting the body position: By adjusting the body position, the difficulty level of the exercises can be adjusted. For example, exercises with an upright position become more difficult by moving the feet away from the body's center of gravity. For example, the more upright the body position is when doing a triceps exercise with the sling trainer, the easier the exercise is. If you position your feet behind the body's center of gravity, the more strenuous the exercise becomes. Why is that? The further away the feet are positioned from the body's center of gravity, the more body weight is placed in the loops of the sling trainer. This means that the person exercising has to move more weight in order to be able to perform the exercise.

Adjusting the loop length: By adjusting the loop length, the difficulty level of the exercise can be adjusted. The shorter the loops, the shorter the range of motion of the exercise to be performed - the result is that the exercise is easier to complete. The longer the loops are set, the longer the range of motion of the exercises and thus the higher the intensity.

Aids : Increase the intensity of your exercises with aids. For example, the push-up exercise can be increased to a whole new level of difficulty using a balance board. Due to the instability of the balance board, the person exercising has to exert even more body tension and activate balancing muscle groups. Wearing a weight vest can increase the body weight that needs to be moved. A weight vest can therefore make any exercise more difficult.

sling trainer exercises

As already mentioned, there are more than 300 exercise applications with the sling trainer. There are absolutely no limits - let your creativity run wild and start with your own individual sling trainer exercises . Get inspiration from the standard sling trainer exercises. Below we will look at four basic exercises with the sling trainer and give you a few tips on how to perform the exercises:

1. Sling trainer push-ups

Target muscles: chest, shoulders, triceps

Exercise execution:

1. Fasten the sling trainer securely above your head. The pull-up bar of a power rack, a stable crossbar or even an anchor are ideal. This applies to all exercises with a sling trainer!

2. Grab the handles of the sling trainer and bring them forward over your shoulders so that the handles are in front of your body.

3. Now stretch your arms forward and position your feet and body in a push-up position. If this position is too difficult, you can also place your knees on the floor. Your feet should point away from the anchor point. Your arms should be fully stretched.

4. Keep your body tense and your hips in a straight line. Now slowly lower yourself by bending your elbows. Go down until your chest is about the same height as your hands. Hold this position briefly and stabilize your body.

5. Then push yourself up explosively until your arms are fully extended.

Note: Make sure your wrists stay in a neutral position and keep your body in a stable line throughout the exercise. The wider you position the handles of the suspension trainer, the more the chest will be trained. The closer the handles are positioned, the more the triceps will be worked.

2. Sling trainer squat

Target muscles: legs & buttocks

Exercise execution:

1. Stand facing the suspension trainer. Grab the handles and go backwards until the loops are slightly taut.

2. Stand with your feet shoulder-width apart and your upper body leaning slightly backwards. Stretch your arms and put tension on the sling trainer. If you cannot put tension on the sling trainer, go further back.

3. Bend your legs and bring your hips back. Bend until your thighs and lower legs are at a 90 degree angle. Hold the position briefly.

4. Now push yourself up over your feet to return to the starting position. Concentrate on getting the power to stand up from your thighs.

Note: Make sure to push your knees outwards throughout the exercise. In addition, your knees should not be positioned over the tips of your feet. Place your body weight on the heels of both legs. Make sure your back is straight!

3. Sling Trainer Rowing

Target muscles: back & biceps

Exercise execution:

1. Stand facing the suspension trainer. Grab the handles and take a few steps backwards.

2. Place your feet shoulder-width apart and lean back. Stretch your arms. Your legs and upper body should now form a line. Tense your entire body.

3. Now pull the handles towards you. Make sure your elbows are bent so that the exercise is close to your body. Pull your body forward until your hands are level with your body. In the final position, your shoulder blades should be pulled together as much as possible. Hold this position briefly.

4. Lower yourself in a controlled manner to return to the starting position.

Note: Keep your back straight and tense your body while performing the exercise. Perform the exercise slowly and in a controlled manner. The further forward you position your feet, the more strenuous the exercise becomes. A narrow grip position mainly trains the lower back muscles. A wider grip position trains the latissimus and the rear shoulders more.

4. Sling trainer lunges

Target muscles: legs & buttocks

Exercise execution:

1. Stand with your back to the sling trainer. Put one foot through a handle so that it rests well. Now take a step forward with the other foot. Your upper body is straight.

2. Now bend your front leg until your thigh is at a 90 degree angle to your lower leg. Hold this position briefly.

3. Use your thigh muscles to push yourself up over your heel until your front leg is almost fully extended again. Repeat this exercise about 8 to 12 times.

4. Then switch sides and train your other leg.

Note: Make sure your body weight is on your heel. Your knee should not be over the tip of your foot.

Be inspired by many other TRX suspension trainer exercises .