The TRX/Suspension Trainer is an innovative device that allows you to train your entire body simply through the resistance of your body weight. There are many exercises that can be performed with this piece of equipment and can be packed in your training bag no matter where you are travelling.
One of these great exercises is the TRX/Suspension Trainer Pike. This exercise trains and strengthens your upper body, whilst incorporating the majority of your core muscles without the need for any other equipment. It’s an excellent exercise for those who want to progress the high plank, looking for variety or some functional full body strength. Interesting, this exercise may look simple, however, it is very challenging and you will even be training your cardiovascular system!
As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. We have included some exercise progressions to master before moving on to this one. In addition, this exercise can be further progressed, which we will discuss in future blogs.
The TRX/Suspension Trainer is an innovative device that allows you to train your entire body simply through the resistance of your body weight. There are many exercises that can be performed with this piece of equipment and can be packed in your training bag no matter where you are travelling.
There are many associated benefits of TRX/Suspension Trainers including increased strength, endurance and hypertrophy (depending on your uses in your workouts), however, the primary benefit is the neuromuscular recruitment of your stabilizers and core muscles whilst performing exercises.
These improvements can be transferred into functional strengthening, injury prevention and even hypertrophy.
As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. A safe exercise progression may include the following;
Supine pelvic floor activation
Low plank on knees
Plank on toes
High Plank on toes
High Plank on TRX/Suspension Trainer
TRX/Suspension Trainer Pike
Note: This exercise and be further progressed for added benefits!
One of these great exercises is the TRX/Suspension Trainer Pike. This exercise trains and strengthens your upper body, whilst incorporating the majority of your core muscles without the need for any other equipment. It’s an excellent exercise for those who want to progress the high plank, looking for variety or some functional full body strength. Interesting, this exercise may look simple, however, it is very challenging and you will even be training your cardiovascular system!
To perform this exercise, follow these simple steps;
As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained.
We have provided a safe exercise progression below with video demonstrations of each to help you.
If you have any further questions, please contact us anytime.
NOTE: This exercise can be further progressed, which we will review in further blogs so stay tuned!
The TRX/Suspension trainers are a versatile and convenient training tool that uses your own body weight as the resistance. It is a great way to change up your training and achieve some wonderful results.
The Pike exercise is a great advanced exercise that you should gradually build up to and introduce once your body is conditioned. Gradually work towards this by following the progressive exercises as shown below.
If you need further guidance, please reach out to us and take advantage of a free 15min telehealth consultation with our exercise physiologist.
Written by Kaitlyn Eisenhuth, an Exercise Physiologist at Activ8 Health Club
