Weight training has been a part of my fitness regimen for nearly a decade now, but nothing has whipped my muscles into shape like TRX Suspension Training.
I got certified this past fall, and in the months since, have seen fast and measurable results. Pictures prove that my cuts are more defined - and when I lift with traditional weights, I can lift significantly heavier.
So this week, the Monday Move is all about the TRX and what it can do for your back and shoulder muscles.
The TRX High Row, when done with the proper form and technique, will strengthen and define your trapezius muscles primarily and the posterior deltoids secondarily. And as summer approaches, Badass Boys and Girls, we want those muscles to pop so we don't look lame and puny in our tank tops. Can I get an 'Amen!' ?!
So get your TRX strap, or rig a resistance band for a very similar effect, and get your Row on!
The Move: TRX High Row
The Muscles: Trapezius, Posterior deltoids (back part of your shoulders)
The Technique: Grip the TRX handles so that your palms are facing away from you. The hand positioning will stay this way - palm facing forward - throughout the exercise.
Position your feet at an angle, to create resistance with your body. The more you walk your feet forward, the more 'weight' you are creating with your own body weight, and the more challenging this move will be.
Let your hips and weight fall back so that the TRX strap is taut. Now, squeeze the back muscles together as you "row" - or pull - the TRX handles back.
The key here is to row them back in a pretty straight line so that your handles end up right in front of your shoulders (as opposed to a TRX mid row, for example, in which case the handles would end up below your chest line) and to squeeze the muscles together (pictured, above right) before slowly letting your hands go back to the starting position.
Incorporating it: Use the TRX High Row as part of a back and shoulders workout that includes strength moves like:
- Lateral shoulder raise with dumbbells (pictured, at right)
- Front shoulder raise with dumbbells
- Shoulder presses
- Wide-grip pullups (assisted or unassisted, pictured below)
Coming this week: Chips are for kids, 'Chicks' are for Badasses who want to gorge guilt-free...and if you're a Cardio Fiend, here's another reason to pick up a dumbbell - or two.
