{"id":3825,"date":"2012-03-01T19:36:38","date_gmt":"2012-03-01T19:36:38","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/train-like-a-navy-seal\/"},"modified":"2025-08-19T19:49:27","modified_gmt":"2025-08-19T19:49:27","slug":"train-like-a-navy-seal","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/train-like-a-navy-seal\/","title":{"rendered":"Train Like A Navy Seal"},"content":{"rendered":"\n<p>It might be hard to believe that a hard-core workout for elite military groups could be adapted for the masses, but that is exactly what former Navy SEAL Randy Hetrick did when he developed TRX training, which stands for total body resistance exercise. This suspension-based workout helps develop flexibility, power, balance and core stability all at the same time. All that\u2019s needed is a simple strap system that hooks on to an anchor point strong enough to hold your weight. With more than 300 exercises, you can achieve a full-body workout in 30 minutes.<\/p>\n\n\n\n<p>\u201cThere is training for show\u2014\u2019Look at my muscles!\u2019\u2014and training for go,\u201d says Percy Reynolds, regional director of fitness for Gold\u2019s Gym International. \u201cTRX is training for go.\u201d It is a form of functional training that improves the body\u2019s ability to take on the stresses of life by improving performance and preventing injuries. \u201cYour body will be more balanced and have better motor skills,\u201d says Reynolds.<\/p>\n\n\n\n<p>The best introduction to this new workout is to take a group TRX class at a Gold\u2019s Gym so that a licensed instructor can show you the proper form and provide a guided workout designed to help each participant progress at his or her own pace.<\/p>\n\n\n\n<p>Once you have a handle on the basics, TRX can go anywhere. The straps are highly mobile and easy to set up. Take them to the gym with you, or throw them in a suitcase for a work trip. They can be attached to any secure anchor point overhead. The ideal height is about nine feet. You may secure a strap to equipment such as a pull-bar, cable crossover piece, basketball hoop support or low supporting rafters, as long as there is enough ground space beneath your anchor point. You can even secure it to a door in your apartment if you\u2019re working out at home.<\/p>\n\n\n\n<p>And you don\u2019t need to be in peak shape to try out this new workout. TRX can be adapted to any fitness level by a licensed trainer. Plus, it can benefit all types of exercise groups:<\/p>\n\n\n\n<p>New user: Quickly develops power and endurance.<\/p>\n\n\n\n<p>Post-rehab user: Allows for better control that can help stabilize the body and provide support while you begin training again.<\/p>\n\n\n\n<p>Senior user: Strengthens muscle and increases balance and coordination.<\/p>\n\n\n\n<p>Advanced user: Challenges you with unusual patterns that force the body to train in a multidimensional way.<\/p>\n\n\n\n<p><em>** Note: Users must have the prerequisite strength and muscle endurance to maintain proper posture safely during the applied movements.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading title\">Six Introductory Suspension Training Moves to Try<\/h2>\n\n\n\n<p><em>Setup Tip: What is the anchor point? It\u2019s the place you decide to attach your TRX strap: for instance a door, weight rack, fence or tree\u2014any place that can hold your weight. Once you decide where your anchor point will be, you can easily lock in the two straps that you will use to exercise.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--6mXWRfdz--\/c_auto,g_auto,w_220,h_201\/v1\/2405e908\/workout-img-1-1.webp?_a=BAAAV6Bs\" alt=\"Two people are engaged in a physical altercation, with one person using a weapon to attack the other.\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">High Row<\/h3>\n\n\n\n<p><em>Two sets, 12 reps; 2-3 seconds<\/em><\/p>\n\n\n\n<p>Stand with your feet hip\u2019s length apart. Face the anchor point. Grab the handles of the straps. Your elbows should be raised and parallel with your <a href=\"https:\/\/www.goldsgym.com\/blog\/7-shoulder-exercises-for-strength-and-stability\/\">shoulders<\/a>. Lean back and straighten your arms out. Then pull yourself back into a standing position using your upper back muscles. Back should be straight, shoulders down and elbows out.<\/p>\n\n\n\n<p>To increase the level of difficulty, place one foot behind the other. Rotate your heel until it\u2019s touching the other foot.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Strengthens:<\/strong><\/h3>\n\n\n\n<p>Upper back, shoulders, deltoids<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--2Bl67TPN--\/c_auto,g_auto,w_252,h_193\/v1\/2405e908\/workout-img-2-1.webp?_a=BAAAV6Bs\" alt=\"The image depicts two people, one standing and one sitting on the ground, engaged in what appears to be a physical therapy or exercise session. The person sitting on the ground is using a resistance band, while the standing person seems to be providing guidance or assistance.\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Suspended Reverse Lunge<\/h2>\n\n\n\n<p><em>Two sets, 12-15 reps; both legs<\/em><\/p>\n\n\n\n<p>Stand facing away from the anchor point. Place one foot in the strap. You may need to hold on to a trainer or bar to maintain balance. Bend your front knee to lower your body into a lunge position and straighten the back leg as you move. Extend your arms forward; keep chin and eyes straight ahead.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Strengthens:<\/strong><\/h3>\n\n\n\n<p>Glutes, quadriceps<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image alignright\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--Anf7amJJ--\/c_auto,g_auto,w_195,h_194\/v1\/2405e908\/workout-img-3-1.webp?_a=BAAAV6Bs\" alt=\"Two people in athletic clothing are performing a stretching exercise, with their arms extended and hands clasped together in front of them.\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Chest Fly<\/h2>\n\n\n\n<p><em>Two sets, 15-20 reps <\/em><\/p>\n\n\n\n<p>If you can\u2019t do a push-up, this is a good place to start. Begin facing away from the anchor point. Place one hand on each handle. Extend both arms out to the sides. Lean forward. Keep your arms straight, or slightly bent at the elbow. Allow the straps to pull your arms back slightly then use your chest muscles to pull your arms together slightly. Challenge yourself by taking 1-2 small steps forward before the next set, deepening the angle and increasing the resistance.<\/p>\n\n\n\n<p><strong>Strengthens:<\/strong><\/p>\n\n\n\n<p>Chest muscles<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image alignleft\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--6Wbluea9--\/c_auto,g_auto,w_240,h_152\/v1\/2405e908\/workout-img-4-1.webp?_a=BAAAV6Bs\" alt=\"The image depicts two individuals performing a physical exercise or stretch, with one person lying on the ground and the other standing and assisting them.\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Suspended \u201cAlligator Crawl\u201d<\/h2>\n\n\n\n<p><em>Twow to three sets, 15-20 seconds<\/em><\/p>\n\n\n\n<p>A more challenging exercise, the \u201cAlligator Crawl\u201d is a continuous movement. The goal is to keep your back straight for 15-20 seconds without dropping.<\/p>\n\n\n\n<p>Start by placing your feet in the straps. Lie face down with your hands on the floor by your shoulders. Press into a push-up position. Walk four steps forward on your hands, then return by walking four steps back to your starting position.<\/p>\n\n\n\n<p>Core stability should be maintained: Your body should be straight and aligned. There should not be any movement or lateral sway. Do not let your lower back arch or sag during the movements.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Strengthens:<\/strong><\/h3>\n\n\n\n<p>Rotator cuffs, back and structural muscles<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image alignright\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--5SaT5bsj--\/c_auto,g_auto,w_212,h_210\/v1\/2405e908\/workout-img-5-1.webp?_a=BAAAV6Bs\" alt=\"Two people are engaged in a physical altercation, with one person appearing to attack the other using some kind of weapon or object.\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Lateral Lunge<\/h2>\n\n\n\n<p><em>Three sets, 10-12 reps<\/em><\/p>\n\n\n\n<p>Start this advanced exercise by placing your feet shoulder\u2019s width apart. Face the anchor point. Grab the handles, keeping your arms extended in front of you. Take one step to the right and bend that knee. Try to control your motion and the depth of the knee bend. Your body should be aligned and straight. Squeeze your inner thighs, glutes and quadriceps to push back up to a starting position. Alternate sides.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Strengthens:<\/strong><\/h3>\n\n\n\n<p>Glutes, quadriceps, inner and outer thighs<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image alignleft\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--UgcN1QrK--\/c_auto,g_auto,w_245,h_189\/v1\/2405e908\/workout-img-6-1.webp?_a=BAAAV6Bs\" alt=\"The image depicts a person performing an exercise on a piece of exercise equipment, with various other exercise equipment visible in the background.\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Suspended Side Plank<\/h2>\n\n\n\n<p><em>Two sets, 30 seconds for each side<\/em><\/p>\n\n\n\n<p>Begin face down on the floor with both feet in the straps. Your elbows should be resting on the floor or a mat. Rotate to one side. Rest on your elbow and hold that position as long as you can. Try to maintain the position for 30 seconds, lifting your body off the floor\u2014hips and back in alignment. Use your internal and external obliques to keep your body in a linear pose. Repeat set on other side.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Strengthens:<\/strong><\/h3>\n\n\n\n<p>Abdominals, lower back muscles and obliques<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&lt;p&gt;Get ready for TRX&mdash;a versatile training device that increases flexibility and gives you a complete body workout in the gym or on the go!&lt;\/p&gt;<\/p>\n","protected":false},"author":47,"featured_media":6966,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"Six Introductory Suspension Training Moves to Try","footnotes":""},"categories":[3],"tags":[120,224,223],"class_list":["post-3825","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-build-muscle","tag-chest-workouts","tag-lunge-workouts"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3825","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3825"}],"version-history":[{"count":7,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3825\/revisions"}],"predecessor-version":[{"id":10030,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3825\/revisions\/10030"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6966"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3825"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3825"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3825"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}