By Brian Diaz
For those of you not familiar with the TRX Suspension Trainer, or similar type strap, this is one of the easiest and most useful tools you could add to your current training. Not only will it add resistance, it will help prevent injury (if done correctly), and make you a much more balanced and stabilized athlete and exerciser.
To start us out on this monthly column, over the course of the next few runs, I am going to introduce you to some of the more functional multi-joint movements that are a great way to get warmed up and rolling with the trainer.
This month, we will be covering one of my favorite starting exercises that I use often to warm up the whole body, the squat to row.
Starting in the standing position, face the TRX anchor point a few feet away. Place the grips in your hands and lengthen the straps all the way out to the end. With a shoulder-width stance, go into your squat leaning slightly back but balanced over each leg so if someone were to cut the straps you would not fall backward. Keep your arms extended and palms facing down as you go into the deepest part of the squat. Pause slightly at the bottom before extending at your knees and hips to come back up to standing. At the same time, you will be pulling your arms into your sides by flexing the elbows and extending through the shoulders. I usually let my arms naturally rotate so that my palms are facing up as I stand. At the finishing point, come to full standing with a pinch of the shoulder blades in the back. Flip the hands back over and go into the next one.
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Brian Diaz is the head physical therapist and sports specialist at ActivEdge Fitness & Sports Performance. He is a Level II Certified TRX Suspension Trainer and a USA Triathlon Certified Coach. Follow him on Twitter (@JediTriathlete) or go to his website at ExperienceTheEdge.com for more exercise ideas.
