He's Fit

Click here for the Lead Stories

Suspension training: new, effective technique that doesn’t require weights

Posted September 27, 2007 at 02:00 PM by Jamal Walker

Section: His Fitness, Strength Training, Alt. Therapies, His Gear & Apparel, Equipment, Reviews

Drew Brees The latest must-have in weight rooms across the country is nothing large and shiny, but rather a nylon strap with handles - the TRX System. Developed by Navy SEAL Randy Hetrick to keep his unit in top shape while no weights were available in small spaces such as in ships and submarines, the device can hang from anything steady (a door, tree branch, or, in gyms, a dedicated hook installed in the ceiling). Users must leverage their bodies to make their muscles work. The device is getting more and more popular, and is being used by athletes ranging from those in local gyms to NFL quarterbacks.

The manufacturer: Fitness Anywhere. They call it, “suspension training” - but you’re not really suspended from the ground at all. At minimum, one limb is on the ground. To get started, grab the handles, lean so that your head is pointing away from the TRX, and try out traditional dumbbell moves such as rows and bicep curls. To add weight, you simply tilt closer to the floor.

The New Orleans Saints quarterback Drew Brees even tried out the sytem, which was featured in Sports Illustrated’s NFL Workout. Brees tried the system to help him recover from surgery to repair a torn labrum and a partially torn rotator cuff in his right shoulder—and to prepare for an All-Pro season this fall. “It’s just your body weight working against gravity, so you won’t get injured. Now my wife [Brittany] uses one at home, and I’m addicted,” Brees said.

The trick is how the sytem forces the person to use their core. In traditional weight rooms with movements on a weight machine, you don’t get that. Once you get comfortable, there are a series of tricky moves you can do. Local gyms in the Washington, DC area have had a great response to the system. “The first time I used it, I was sore in places I didn’t even know existed, says Val Ford, 53, member of the National Capital YMCA, one of the local gyms to have already incorporated the TRX system into their workout rooms.

Look around in your local gyms for the TRX System. Local DC clubs are expecting to add group exercise classes to their schedules in the coming months. To purchase your own (they run at about $200, depending which system you choose, visit Fitnessanywhere.com).

Research sources and for more information: [Hallett, Vicky. “Hanging Tough: Nylon ropes look less painful than eights.” Sept 25-Oct1 issue, Fit: Phys Ed Section. Page E4]; [Sports Illustrated]