PILATES & TRX® – What do these two training concepts have in common?

PILATES & TRX® – What do these two training concepts have in common?

The first time I came across TRX® Suspension Training was at FIBO, the world’s largest trade fair for fitness, wellness and health. What I saw were a few muscle-packed guys working out on hanging straps, sweating and looking strained. I was sceptical – FIBO often presents new trends, but they don’t always mean much in the long run. Back then, I definitely didn’t imagine myself one day practising and even teaching Pilates with those straps.

A few years later, I discovered the slings® Pilates concept through my esteemed colleague and renowned Yoga & Pilates teacher Christiane Wolff. She used the slings® – a rope system with fabric loops developed by the training academy Euro Education – to perform many classical Pilates exercises. The effect was fantastic. Some time later, I was fortunate enough to train in this method myself and became completely convinced of its benefits.

Before I explain what makes it so exciting for me, here’s some background about the origins of this universal body training method: Suspension Training.

Training with straps is a functional, athletic full-body workout using a rope or sling system fixed to an anchor point. Your own body weight provides resistance, while gravity adds intensity. This form of exercise was originally developed in the 1980s by two Norwegian physiotherapists for rehabilitation purposes. The US Army then expanded it into a pure fitness training method, designed to train the whole body during overseas missions without heavy equipment. Randy Hetrick, the inventor of TRX®, later adapted it for wider use, making it accessible to the general public after its success with the US Navy SEALs.

The concept is based on instability. Because the straps are unstable, the body constantly has to stabilise itself while also working against gravity. This not only strengthens the muscles but also improves the body’s sensory-motor skills. Since entire movement patterns can be performed, the training is highly functional – building strength and coordination at the same time.

A key advantage is the activation of deep, joint-supporting stabilising muscles. Every exercise engages intramuscular coordination, muscle interplay and, above all, core stability. The body’s centre of gravity must remain balanced in unstable positions, which requires continuous core engagement.

In short: Strap training provides a greater stimulus than stable-position training. The level of resistance can be adjusted quickly and easily by changing your body angle relative to the ground. Moving closer to or further from the anchor point also changes the difficulty. This allows for a smooth progression – or regression – of intensity. Since multiple muscle groups are trained at once, movements are highly transferable to both everyday life and sports-specific demands.

Overlaps with Pilates:

The similarities to Pilates are striking:

• Using body weight and gravity, as we know from matwork.
• A rope/strap system, reminiscent of Reformer training – especially comparable with our Konnector® system.
• Instability, which in Pilates is often introduced through small equipment or the sliding carriage of the Reformer.
• Adjusting intensity through lever length or movement range.

These parallels explain why Pilates and strap training complement each other so well. What excites me even more, however, is how Pilates principles can be experienced even more clearly – sometimes much more consciously – when combined with suspension training.

• Alignment:     Proper alignment is crucial. Poor positioning gets immediate feedback     because the instability of the straps pulls the body into line. The more     precise the setup, the better the alignment – both with the equipment and     in relation to the anchor point.
• Shoulder     girdle organisation: Using the arms in the straps constantly     challenges the shoulder girdle. Boundaries quickly become apparent, but at     the same time strength and mobility can be built in the shoulder–arm–hand     chain. This, in turn, has     a positive effect on posture and presence.
• Centring: This is absolutely demanded –     and powerfully developed. If regular Pilates hasn’t yet revealed certain     muscles, this combination surely will! The moment you shift your centre of     gravity into the straps, your entire core – especially fascial structures – is activated and deepened through conscious centring.
• Ease     and release: Finally, straps can also be used to relieve and support     the body. This helps     balance the large movement muscles, improves muscular balance and allows     for a wide variety of stretching and relaxation exercises.

The parallels with Pilates and the benefits of suspension training could be expanded on endlessly, but to highlight one key advantage: the workout can be seamlessly adapted to any fitness level. This makes it suitable for everyone while also encouraging you to redefine and expand your physical limits – and rest assured, it will definitely make you break a sweat.

If this article has sparked your curiosity and you’d like to experience what training with the straps feels like, there’s only one thing to do: give it a try!

Our TRX® Suspension Training classes take place several times a week and are included in our Matwork subscriptions. Simply follow the link below to view our schedule and book your TRX® class directly.

The Pilates Zürich team and I are already looking forward to welcoming you!