Effective exercises with the TRX-Band

LISTICLE | 12/09/2020
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Hang in there instead of hanging out is the motto of TRX training, with which you can score several points in winter. What are the advantages of sling training? Which exercises have the greatest effect? Five tips for a full-body workout on cold days.

Training with the Trx Band - Advantages

- TRX is highly effective, even with just a few minutes of training a day
- TRX is possible almost everywhere, snow and slippery conditions are no obstacle
- TRX addresses all muscle groups and is a real calorie killer.

The real plus becomes apparent in the selection of exercises, of which there are more than 300: Thus, winter sports can already be "simulated" at the sling and thus optimally prepared. When it comes to the slopes later, the movements are practiced and it takes less time to get used to them. This also reduces the risk of ligament and muscle injuries. By the way, the exercises benefit the general fitness, because here the body is challenged holistically.


Trx Bending Forward in a Standing Position

Aim: This exercise primarily targets the core muscles. As in ski gymnastics, the muscles in the middle of the body can be strengthened, which is especially important in downhill sports.

Exercise sequence: Grasp the TRX loops at about the height of the lower chest area. Bend forward with your body and arms extended and inhale. Your body and arms are in an increasing incline, but always form a line. Straighten back up, exhaling as you do so. Maintain body tension. Repeat the exercise 12 times in five sets.



Goal: Training of movement coordination as well as arm and leg muscles. This not only makes it easier to make turns on the slopes, but also helps you last longer in the evening.

Exercise sequence: The TRX loops are placed a short arm's length above the ground. Then stand with your back to the TRX system, do a push-up (don't forget your gloves!) and hook both feet into the loops. Tighten your gluteal muscles, pull your feet in powerfully and push yourself up with your arms. Then lower again. Legs and arms remain extended throughout the exercise. Repeat the exercise 10 times and end in the starting position.

Now pull the feet in again, bending the knees in a side-to-side motion. Both knees point to the left at the turning point. Then release and perform the exercise to the right. Repeat the exercise 5 times in each direction.

Both partial exercises are performed in alternating sets of two to three.


TRX Lunge

Goal: Strengthening the leg muscles, training coordination and balance. One of the aims is to minimise the risk of falling.

Exercise sequence: Adjust the sling grip so that it hangs about 20 cm above the floor and stand with your back to it. Now put one foot in the sling and bend your standing leg. The other leg goes further and further back, the upper body remains in an upright position. The arms can be used to support balance and a fluid movement. Perform the exercise 10 times in six sets. Alternate the standing leg between each set.


TRX Rows

Objective: Strengthening the shoulder and back muscles is particularly beneficial for cross-country skiers who require a lot of strength when using the poles.

Exercise sequence: Place the sling handles about 80 centimetres above the ground. Grasp the loops and pull them tightly towards the upper body. Then step forward with feet so that body is inclined backward. Tense the abdomen and lower the arms until they are stretched. Then pull yourself back up with your arms. Repeat this exercise 10 times in five sets.


TRX Squats

Goal: Training the gluteal and calf muscles strengthens overall strength fitness. The exercise is also often used as a warm-up before hitting the slopes.

Exercise sequence: Place the slings again about 80 centimetres above the ground. Take the handles - palms facing each other - and step forward slightly. The body is in a slight backward position, the arms are stretched and form a line with the TRX. Then bend the knees, the arms remain extended and the body under tension throughout the exercise.

When selecting the exercises, we made sure that the ground only needs to be touched with the feet and hands. This makes these TRX exercises possible outdoors, largely independent of the weather conditions. You can find more suggestions for the winter workout here.

Since a TRX band is easy to transport, the exercises can also be used for a warm up on a skiing holiday. You are sure to find a suitable place to attach it. Another plus point: If you want, you won't be alone for long during this workout, as there are always like-minded people for suspension training in the winter sports areas.

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