How To: Using Suspension ropes, grasp the handles of the rope. Position yourself parallel with the floor, knees bent at a 90 degree angle. Your heels should be flat on the floor and arms fully extended. Pull your chest up toward your hands and retract your shoulders as you pull up. Pause, return and repeat.
Muscles Used: Biceps & Lats
Make This Exercise More of a Challenge: Straighten out your legs. The further your legs are from your torso, the more difficult the exercise will be become. For even more of a challenge, try it with only one leg 🙂
Hey there!! Looking good!! Yeah my husband (John) and I incorporate TRX in our fitness to switch things up and also because we are training for the obstacle races this year. We are signed up for the Tough Mudder and Spartan Beast 🙂
I know in your program that I bought, you suggested just to hang and then eventually you will be able to lift up into a chin up… I am really finding it difficult and have not succeeded. What are your thoughts on the Cross Fit method of doing a ‘chin up’?
Hi Farhat.
kipping is not recommended. What you can do is use a step or a bench and jump up to the “finished” position of a chin up (where your chin is at the bar) then try to hold yourself up there with your back muscles and lower yourself as slowly as possible. Keep working at it and once you are able to have a 30 second negative you should be able to do 1 full chin up 🙂
All the best!
Anna, CPT, FF Specialist
Sounds good!! ps. there’s a really good app for TRX training 🙂 i think it’s such a great tool!
I’ve heard lots of good things about suspension training, but I haven’t tried it do multiple injuries to my right shoulder. In the fall of 2013 I suffered an overuse injury to my left trapezius while doing push-ups from my toes and knees (left shoulder doing more than half of the work). I have been cleared to resume push-ups from my toes for several months. Could I benefit from suspension training or I am likely to do myself more harm than good?
Tanya
Hi Tanya,
I would think it would be ok for you to do but since we don’t know the extent of your injury we cannot give exercise advice over the internet, I’m sorry. Definitely check with your doctor and possibly see a chiropractor/ART specialist as well.
All the best!
Anna, CPT, FF Specialist
Can you please make Flavia and Vince aware that Athletic Greens is a very unethical company? I was mislead to believe the “free trial” was actually free, but it wasn’t. They have charged my account almost $100.00 and when I questioned them, they said I got to TRY it for free, not GET it for free. Then when I told them I wanted to mail back their “free trial” they said that if I don’t send it back exactly as instructed, I would not get my refund. They gave me a very strong impression that they would find some mistake with the way I shipped it back or would claim they never received it so they would not have to give me a refund. I was very disappointed with this company and strongly suggest that Vince and Flavia NOT endorse them! I take Green Vibrance, and it is a much better product anyway.