{"id":58632,"date":"2017-05-16T07:15:13","date_gmt":"2017-05-16T11:15:13","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=58632"},"modified":"2021-05-19T09:45:56","modified_gmt":"2021-05-19T13:45:56","slug":"trx-training-exercises-duo-trainer","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/trx-training-exercises-duo-trainer\/","title":{"rendered":"5 Advanced Total-Body Moves for Your TRX Training"},"content":{"rendered":"
\"5
Photo: Courtesy of TRX<\/figcaption><\/figure>\n

You\u2019ve probably seen a regular TRX<\/a> suspension system at the gym. And you\u2019ve most likely watched male gymnasts swing and steady themselves between two rings on TV. Well, meet TRX\u2019s new tool that combines the two: The Duo Trainer<\/a>.<\/p>\n

With two flat bars placed at the bottom of rope-like bands, this new system allows you to turn up the benefits of bodyweight exercises<\/a> \u2014 particularly those that target shoulder and core stability. In other words, it builds super strong upper bodies and tight abs. (We mean it: You probably haven\u2019t felt your core burn like this before.)<\/p>\n

RELATED: <\/strong>6 Common TRX Exercise Mistakes (And How to Fix Them)<\/a><\/p>\n

\u201cThis piece of gear expands the bodyweight training opportunities you get from pulling movements by making hanging, swinging and pull-ups<\/a> \u2014 critical components to any training program \u2014 more accessible to everyone,\u201d says Kelly Starrett<\/a>, DPT, founder of Mobility WOD<\/a>. Because you can easily adjust the tool to fit your height and anchor it to a pull-up bar, squat rack or even a tree (just pick a thick, sturdy branch), it\u2019s super versatile for anyone looking to intensify their total-body strength routine<\/a>.<\/p>\n

Now it’s time to hold tight \u2014 here are Starrett\u2019s five favorite TRX training moves.<\/p>\n

RELATED: <\/strong>8 Advanced TRX Exercises to Build Strength<\/a><\/p>\n

5 Total-Body Exercises for Next-Level TRX Training<\/strong><\/h2>\n

These five exercises strengthen your upper body, helping you perform moves like push-ups, pull-ups and bench presses with ease. And besides targeting your shoulders, you\u2019ll work your legs and abs, too. String them onto the front or back-end of your workout, Starrett says. \u201c[The TRX Duo Trainer] provides an outstanding warm-up tool to prime rotation of the body,\u201d he explains. \u201cBut it also acts as a great finisher at the end of a workout.\u201d In the words of Starrett: It\u2019s no accident that super strong shoulders were built on gymnastics rings.<\/p>\n

\"TRX
Demos: Courtesy of TRX<\/figcaption><\/figure>\n

1. Duo Negative Press<\/h3>\n

Push-ups<\/a> are one of the most important functional moves to master. And this TRX training exercise will help \u2014 especially if you have trouble pushing yourself back up after lowering to the ground. You\u2019ll focus on the eccentric or downward phase of the movement to build strength and stability needed to nail the full range of motion<\/a>. If you feel like you can\u2019t lower yourself down without falling, simply hold the plank.<\/p>\n

How to: <\/strong>Start in a high plank position<\/a> with both hands in the Duo Trainer and your body in a straight line from shoulders to ankles (a)<\/strong>. Take three to five seconds to slowly lower your body to the ground, as you maintain that straight line. Elbows should stay in by your sides (b)<\/strong>. When your elbows reach higher than your shoulders and chest is almost to the floor, drop your knees to the ground and quickly push yourself back up (c)<\/strong>. Raise your knees and repeat for 3-5 reps.<\/p>\n

RELATED: <\/strong>Can\u2019t Do a Push-Up? Here\u2019s Where to Start<\/a><\/p>\n

\"TRX<\/h3>\n

2. Duo Static \u201cL\u201d Hold<\/h3>\n

This targets your entire body \u2014 you\u2019ll especially feel it fire up your core \u2014 while you work to maintain a steady hanging position. This is also the same posture you need to perfect for the bottom of a kettlebell swing, the top of a tricep dip and the end a swim stroke<\/a>, says Starrett.<\/p>\n

How to: <\/strong>Sit in between the two Duo Trainer straps with one hand on each handle and your legs straight out in front of you, forming an \u201cL\u201d shape (a)<\/strong>. Straighten your arms and lift your butt off the floor. Palms should point forward and slightly outward (b)<\/strong>. Hold for three breaths or about 10 seconds then lower and repeat for 3-5 reps.<\/p>\n

\"TRX<\/h3>\n

3. Duo Negative Dip <\/strong><\/h3>\n

Here\u2019s another exercise that works your muscles in the eccentric<\/a> or downward phase. This helps build more strength and stability in your shoulders, as well as your abs. If you don\u2019t have enough control to slowly lower yourself to the ground, just hold yourself in the static position.<\/p>\n

How to: <\/strong>Stand between the Duo Trainer and grab a handle with each hand. Palms should face slightly outward, at about 11 o\u2019clock and 1 o\u2019clock (a)<\/strong>. Jump up with your feet together and straighten your arms. Point your toes, engage your abs and stabilize yourself in this position for a few sections (b)<\/strong>. Slowly lower yourself down (about three to five seconds), until elbows are about in line with shoulders (c)<\/strong>. Then step down to the ground and repeat for 5-7 reps.<\/p>\n

RELATED: <\/strong>No More Sit-Ups: 7 TRX Moves to Work Your Abs<\/a><\/p>\n

\"TRX<\/h3>\n

4. Duo L Pull-Up<\/h3>\n

Adding more demand to your typical static hold, this move really challenges your stamina, stability and upper body strength. By bringing your legs straight out in front of you, you target your abs even more and also turn up the challenge in your pull-up<\/a>. Can\u2019t pull yourself up, while still holding your legs out? Simply do the move with your legs straight down or continue to work on your static L hold.<\/p>\n

How to: <\/strong>Start hanging from the Duo Trainer, one handle in each hand (palms face outward) and legs straight below you (a)<\/strong>. Point your toes and bring your legs up and parallel with the floor, so your body is in an \u201cL\u201d shape (b)<\/strong>. Pull yourself up to the top, so chin comes above your hands. Palms should rotate in toward each other (c)<\/strong>. Slowly lower yourself back down, keeping your palms facing inward and legs up until you reach the floor (d)<\/strong>. Repeat for 3-8 reps.<\/p>\n

\"TRX<\/h3>\n

5. Duo Knees to Elbows <\/strong><\/h3>\n

Skip the crunches and ditch regular old leg lifts \u2014 this move takes trunk control to the next level. It also increases lower body strength<\/a> and helps improve shoulder stability. Start with single knee to chest movements, then work your way up to double.<\/p>\n

How to: <\/strong>Start standing between the Duo Trainer, both hands on a handle. Rotate your shoulders inward so palms face each other (a)<\/strong>. Pull yourself up off the floor, then without letting your upper body tilt backward, bring your knees up to your elbows (b)<\/strong>. Pause for a second, then slowly lower your legs back down (c)<\/strong>. Repeat for 4-8 reps.<\/p>\n","protected":false},"excerpt":{"rendered":"

Build strength, stamina and stability with the TRX Duo Trainer. These next-level TRX training exercises sculpt your upper body and your core. <\/p>\n","protected":false},"author":51,"featured_media":58655,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,14],"tags":[32,289,281,341,343,146,154,100],"class_list":["post-58632","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-strength-training","tag-bodyweight","tag-exercise","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-trx","tag-weight-training","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/58632","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=58632"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/58632\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/58655"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=58632"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=58632"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=58632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}