i have used kettlebells for about two years now. I love them but have the same love for my new TRX system. My question is related to the four of five basic moves used with the kettlebells. The Swing, Snatch, Clean and Press, the Getup, and the Row are a great program to work off of. I use many others but use this as the core of my KB training. I have purchased several TRX DVD's and am learning many great ways to build functional strength in my 55 year old 150 lbs. machine. Any advice on the 4 or 5 best TRX exercises to use as the core and always perform? Greg

 Hi Greg

 Thanks for your post. Kettlebells and the TRX are a tremendous compliment to one another and a formidable duo when paired together. I'm sure that your 55 year old machine is looking pretty good these days. 

Your question is a very difficult one to answer simply because of the breadth of movements that the TRX is capable of. The core exercises really depend on what the individual is training for specifically and what elements of their strength and mobility are in most need. In essence I actually can't answer your question correctly without vastly understating how you could effectively employ the TRX into your programming.

Now that I've qualified my answer, I'll actually try to give it my best shot. As opposed to core exercises let's look at these as the movements that I think are generally indispensible and we can go from there

1. Suspended Lunge Series (standard, w power, crossing, abducted, with rotations, DB lifts, heavy ball catches & throws)

2. Row Series (low, high, 45 degrees, single arm, hand position variations)

3. Chest Press Series (deep, single leg, single arm)

4. Shoulder Series (low, L, T, W, Y, I)

5. Suspended Core Work (side plank w reach throughs, pendulum swings, atomic pushup matrix, body saw) 

OK... so there are my 5 but I feel like I am completely cheating you as there are dozens more that I use regularly and 100s more that you could employ for specific purposes and that doesn't even take into account mobility based exercises.

I'm also expecting an onslaught from the rest of the community as I'm sure I have neglected to put in someone's favourite movement. If this is the case, please chime in for those of you reading who feel slighted.

This is a good place to start from though. Please keep us in the loop as to what sequences you put together as I'm sure everyone will be interested.

Good luck with your training. I hope that this has helped you organize things a little. 

 

 

 

Fraser, Thanks for the reply. You did a great job with the answer given I did not include my entire including training history. I think I am in great shape for my age but do not compare myself to others. I received my 2nd Black Belt in a mixed combative art in 2004. I learned about KB's in Oct of 2006 and started working out with them 3 to 4 times a week. I would go to a group class where I would learn twice a week and then workout at home as well. Because I was not going to train using KB's I decided not to go for my RKC. Just not worth the money. However after a few months I could do the RKC snatch test. For me 32 or 34 with the 24kg. I kept pushing it to build up strength. Eventually I started to develop some lower back pain. It turns out I do have some degeneration of L5-S1. The trainer showed me some stretches with the TRX. I saw the benefit and bought some. Never looked back. Now 2 times per week with the KB and 3 times a week with the TRX. I know the question I asked was almost a loaded question with out all the details. I love the TRX. I bought TRX Force Training(great for everyone) and just bought TRX Biomechanics: Healthy Back. Watched Healthy Back once and could not believe how great it was. I learned more in one viewing than anyone could learn anywhere else with other systems. As to my goal for my body. Continue to achieve a higher level of strength, flexibility, and agility, every year. Nothing sport specific. Just to be in great shape, well balanced. and able to help teach and train a few friends that want help works for me. Greg

 Thanks Greg

Great to hear that the healthy back DVD has been educational for you. I'll be sure to pass it on to Justin who i will be seeing next week. It sounds to me like you are already doing some great things, integrating the military program with your current KB training. My thoughts below on the essential exercises should help you with your programming and integrating the healthy back DVD to ensure that your back stays functional and pain free really helps to round things out.

As you go along you will be able to experiment with putting TRX and KB exercises together in circuit format for a really fun high intensity session.

Good luck with it all Greg

All the best 

Greg,

I definitely agree with Fraser's "top 5," especially the suspended core workouts.  I too am a huge fan of KB workouts, but I have never experienced anything like the TRX core exercises!  That said, here are two of my favorites to consider incorporating as well: 

1.  Supine Runner.  This exercise, when done in a controlled and focused manner, will SMOKE your legs and core at the same time.  I love this one because it hits so many muscles at the same time.  It's great to use as a superset right after the Hip Press or Hamstring Curls (your hammies will really be working overtime) but I will also throw this one in sometimes when I am running short on time and need to hit it all at once.  A good explanation with pictures of this one can be found at: http://www.fitnessanywhere.com/activetrainer/

 

2.  Single Arm Power Pull.  While I think some of the exercises in the row series are out and out harder than this one, I like the rotational and again, multi muscle group, benefits of the SAPP.  When I do this one slow and controlled, I really feel the burn in my forearm, bicep, upper back, and core; a great exercise that really forces you to give it all you've got. 

 Hope that helps!

 

Thanks Mike, I have not seen the supine runner. But I do like the single arm power pull. I have been working on single leg squats and single arm pushups for about a year now. After a year I can do 5 single arm pushups, one with good form and and the remainder with bad form. With the TRX I love doing the single arm press. It works the core! I feel the same glute engagement and core work but I can do a few more and maintain good form. With regard to the single leg squat. I do about 5 per side. I can not do them without a weight. I hold a 10 to 20 lb. weight and then I can do them. I think it is because of lack of flexibility in the back. I love the TRX single leg squat. I bought the back DVD. It feels great doing it, just getting started the last few weeks. My hope is that it will loosen me up to the point where I do not need the weight to pull me forward. I am open to ideas from the experts I thought the one leg squat and single arm press might be on someone's list of 5 best. What do you think?

What does fraser mean by the "Shoulder Series (low, L, T, W, Y, I)?" what exercise is being described?

I believe he's referring to the shoulder pulls and L,T,W,Y&I are the shapes that your arms and hands would form at the top of the movement.

Fraser gave a full description of the shoulder series on my thread here: http://community.fitnessanywhere.com/forums/p/522/917.aspx#917

 

I'm glad that you found the talon trainers notched it up a level Max. To answer your question from the previous post, the shoulder series can be done using a wide variety of arm positions. I'm surprised by your comment that you usually don't find this one challenging. Try to use a steeper angle and perhaps take your offset foot position and bring it closer together. You shouldn't have any problem making these movements light up  your shoulders regardless of whether you've integrated the talon trainers or not.

Each one of the letters does hit the shoulder girdle a little differently. We have used the letter descriptions as part of the name as they loosely describe what the arm position looks like at the end of the movement. Below are some quick descriptions that hopefully will clarify things for you.

"Low" - Keep arms straight and do the action so at the end position your arms are slightly away from your body at thigh level. You will need to have a long or even use a stepping offset for this movement to feel right because it is so long

"L"- Low row your elbows into your sides and then externally rotate your shoulders keeping your elbows glued to your sides and a 90 depgree bend at your elbows. At this point each arm will form an L shape

"T" - Keep your arms straight and pull your arms wide and to the side at shoulder level to create a T shape

"W" - Very much like the L but this time you row to a high position and then externally rotate. Factoring in your head, you will have made a W at the end of the movement

"Y" - Like the T but reaching on angles overhead with straight arms... a little like the arm actions that go with the YMCA song... and don't tell me you've never done it because whether they wanted to or not, EVERYONE has at one point or another

"I" - With straight arms take them right overhead 

Try to cycle through 3 to 5 reps of each position with as little rest as possible.

I hope that some of this is helpful for you

Cheers

You beat me to the punch Max!  I knew that Fraser had posted a good description somewhere but I couldn't find the thread.  That is an awesome superset and when I do it slow and controlled it really seems to hit every possible muscle in your shoulders and even upper back.  Definitely one of my favorite exercise sets!  How did you like it once you started using the Talon Trainers? 

Oh, it adds all sorts of stability problems. The talon trainers resrict the position in which you can hold the trx, so you need a lot more control to perform the movements. But since i've only done the shoulder series in the Force training book i'm going not use as i now introduce the rest of the shoulder set, i want to perfect my form before including them again.