Muscle Activation Patterns During Suspension Training
Strong core muscles improve balance, prevent pain, and boost movement; TRX suspension training effectively strengthens core and other muscles.
Muscle Activation Patterns During Suspension Training
Core muscles including the anterior (front) and posterior (back) all work to produce movement patterns in nearly every bodily movement we do. Strong core muscles stabilize, balance, and assist in many other movements we do. They also prevent many muscular imbalances and other conditions that lead to back, hip, neck, and leg pain, osteoporosis, and postural issues. Especially as age declines, training the core properly is one of the most important.
TRX suspension training has many benefits. The main one is to improve the core, while strengthening other muscle groups as well. This military developed system for training is a household name now – it has become very common over the years. A 2017 Study used 26 participants, both male and female to test out suspension training exercises versus non suspension training exercises. 4 exercises were used including bridges, planks, rows, and pushups. The participants used EMG electrodes that were placed on different muscles groups to measure the level of muscle activation. The result showed an almost two- fold difference in some of the exercises. It’s important to keep in mind that only 4 exercises for used for sake of limitations on the study. There are double digit amounts of exercises that can be done on the TRX alone.
Take away:
• Core muscles are one of the most important groups to keep strong, especially as we age • Strong core helps prevent many different pains we can get; fixes posture; prevents injury long term, and creates power for other bodily movements. • Learn the basics on proper form and execution of exercises using a suspension trainer.
Reference:
Sean Harris; PT, DPT, Elise Ruffin; PT, DPT, CSCS, and Wayne Brewer; PT, PhD, MPH, OCS, CSCS. 2017 February 12. International Journal of Sports Physical Therapy; Muscle activation patterns during suspension training exercises.
