The Importance of Suspended Rotational Bodyweight Training

By now, everyone has seen or heard about rotational, or suspended, bodyweight training and the accompanying TRX strap. The benefits of rotational bodyweight training are huge, allowing many to gain more strength and flexibility in a shorter amount of time.

At Gloveworx, we love TRX and suspended bodyweight training, and we use them in our studio on a daily basis during our Blitz sessions. If you want to learn about suspended bodyweight training and the TRX strap, read on for more information.

The Planes of Motion

There are three planes of motion that the body moves in: the sagittal, frontal, and transverse planes. Most of our training is done in the first two planes, which include movements like flexion, extension, and elevation, but we tend forget about transverse movement—also known as rotation.

With boxing as our primary fitness modality, rotation in the transverse plane is a crucial aspect of the technique, and we can’t afford to leave rotational bodyweight training out.

The Transverse Plane

As boxers, we love to hit things: bags, mitts, and paddles (and each other, occasionally). Every time you punch, you exist in the transverse plane. From the rotation of your foot into the ground, through the twist of your hips, and out into the rotation of your arm in a punch, the transverse plane is present in each action. The transverse plane is all about rotation and our ability to stay stable and produce force from the ground all the way into our fist as we lay into a mitt or paddle.

Everything we do inside or outside of the gym requires some type of rotational movement. Whether you’re stacking things on shelves after a trip to the store, reaching across your desk for a cup of coffee that’s just out of reach and returning to your starting position, or picking up a stack of papers that you’ve dropped, rotation is a key component in each of these movements.

To ensure you develop this type of movement in a healthy and beneficial way, Gloveworx coaches are there to provide the right tools to help you complete effective rotational bodyweight training for transverse movements.

The CrossCore

Rotational Bodyweight Training (RBT) is the evolution of suspended bodyweight training with implements like TRX. RBT takes all the benefits of traditional bodyweight training and adds in a rotational component using a pulley system. The result is a workout that challenges the user’s balance and core by:

  • Adding instability
  • Strengthening rotational and anti-rotational movement
  • Moving through dynamic tension

Benefits of Rotational Bodyweight Training

In addition to boosting your boxing performance, there are other reasons why you should add rotational training to your fitness routine, including:

  • Targeting multiple muscle groups during high intensity interval training for maximum impact during limited timelines.
  • Improving performance across various sports, including boxing and golf.
  • Building core strength and strengthening stabilizing muscles to improve posture and reduce back pain.

Rotational bodyweight training is a beneficial form of functional training that can help you reach your goals. Improving each of these qualities has been shown to improve function and overall fitness, especially when applied to boxing.

What to Look for in a Suspension Trainer

If you're looking to add suspension training as a part of your functional training at home, you'll need:

  • a suspension trainer
  • floor space
  • an anchor or mount

The type of suspension trainer you use will depend on the space you have available and your intended use.

Parts of a Suspension Trainer

A basic trainer consists of adjustable suspension straps, grip handles, foot cradles, and a carabiner to adhere the device to the mounting apparatus.

Types of Suspension Trainers

There are different types of resistance trainers built for use in versatile locations. They include:

  • Suspension anchors - these trainers are commonly seen in gyms and can hook to squat racks, climbing bars, etc.
  • Door anchors - door anchor trainers are great for training on the go. They're easy to move and use in various settings by adhering over a door. The apparatus is locked in place by closing the door over the apparatus.
  • Wall anchors - if you don't need to travel with your device, you can use a permanent wall anchor. A metal wall or ceiling mount acts as a permanent installation, and the carbiner attaches the suspension device securely for training.

When purchasing an apparatus to start your suspension training, look for something of high-quality. The safety and durability of a well-made trainer is well worth the investment.

Training at Gloveworx

Here at Gloveworx, we utilize CrossCore during our sessions to maximize your time, improve strength and stability, and help you hit things better! Jump into a Blitz session with one of our coaches and incorporate more rotation in your life.