TRX Exercises For Swimmers

TRX exercises allow us to practice a new suspension training technique, providing qualities that other techniques don't have. As always, we can use them to boost our workout for a specific area.
TRX Exercises For Swimmers

Last update: 14 November, 2019

Swimming is a very comprehensive and demanding sport. Therefore, its training should include specific exercises to boost the abilities of those who practice it. TRX exercises for swimmers are an excellent option to achieve this goal.

What is TRX? It’s also known as, suspension training. TRX consists of using a harness attached to a fixed point, which can be a wall mount or a horizontal bar. With this harness, you use your own body weight and gravity force to perform a wide variety of exercises.

TRX benefits

The following points are among some of the general advantages of TRX for athletes:

  • It allows you to work your whole body and several different muscle groups at the same time.
  • It’s useful to increase your strength, endurance and flexibility.
  • You can practice it in circuits that are composed by different exercises, to perform a cardiovascular workout.
  • It’s ideal to strengthen your core.
  • You control the intensity of the exercises.
  • It doesn’t require large amounts of space or equipment; all you need is a simple TRX kit.
  • You can combine it with other workouts: many athletes practice it next to the pool and mix both workouts. This is called, transfer.
Girl doing TRX.

Why is TRX advisable for swimmers?

Instead of training your muscles, suspension training works on your movements. This is the same process as when we swim. Therefore, you can perform very similar movements to the ones that swimmers do in the water.

Also, as we mentioned before, it’s a great exercise to improve your strength, endurance and aerobic capacity. All of these are very important qualities in swimming.

Four TRX exercises for swimmers

Now that we have explained its importance, we’ll talk about some highly recommended TRX exercises that swimmers can do to prepare physically. Also, besides using them to improve your athletic skills, you can also use them to improve your swimming technique.

1.- Leg paddles

This is a signature swimming movement. To do it using TRX, you must be in a face down position, using the palms of your hands as support and extending your arms. Your legs should be placed on the elastic bands, which should be hanging from a higher mount. Then, move your legs up and down.

It’s very important to maintain a good posture when doing this, or any other TRX exercises. This means contracting your abdomen to stabilize your waist, and lifting your hips in alignment with your legs or spine.

Girl doing leg paddles with TRX.

2.- Rowing with TRX

To perform this exercise that will work your arms and back, you must stand up and grab the bands with your hands. In this position, you have to swing back until your arms are fully extended. Then, you must pull the bands in, so  you can return to the starting position.

Once again, remember that both your back and your legs must keep a stable posture. It’s an ideal exercise for swimmers.

3.- Pecs with TRX

When performing this exercise, you need to make sure that the bands are stretched all of the way out. You must hold them with your arms extended and your core straight. This will be your starting position.

Then, tilt your body forward, as if you were doing a push-up on the floor. It’s important that your arms form a 90 degree angle at the maximum flexing point. When going downwards, you must breathe in; breathe out as you return to the starting position.

4.- Core rotation

An ideal exercise to strengthen your core muscles, these intervene in the rotation of the hips, (swimmers rotate their hips when they do the front crawl and backstroke). The starting position is standing up, and facing the handles, with fully extended arms. Both of your hands should hold the band from the same place.

The exercise consists of tilting your body back and rotating your core to return to the initial position. This way, you’ll be standing upright again, but with your core rotated to the side. You should always align your hands with the center of your chest, so that your hips exert the needed force.

TRX can be a great alternative to conventional training for swimmers. The movements are specific, and they allow you to work on your coordination and the stability of your whole body. Undoubtedly, it’s something that every athlete could include in their routine.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.