Cool Holiday Fitness Gift Ideas: The TRX Rip Trainer

Written on December 14, 2011 at 7:37 am, by Eric Cressey

With the holidays upon us, I have received quite a few emails from folks inquiring about whether I have any recommendations for fitness goodies that might make good holiday presents, so I thought I’d throw one of them out there for today’s post.  Below, I’ll feature the TRX Rip Trainer.

On the advice of Boston Red Sox head athletic trainer (and Optimal Shoulder Performance co-creator) Mike Reinold, I checked out the Rip Trainer earlier this fall and started to incorporate it more and more into our strength and conditioning programs.

The Rip Trainer is a fantastic option for making chop and lift variations for rotary stability more convenient – especially if you’re on the road and don’t have access to a cable column. To increase difficulty, you simply walk further away from the attachment point.

Along those same lines, it actually affords incremental benefit over the traditional cable column, as it provides a greater excursion distance so that you can extend the range of motion, where appropriate.  An example would be the overhead lift, as demonstrated by Kansas City Royals pitcher Tim Collins.

You’ll notice that the asymmetrical load provides a rotary/lateral core challenge as Tim works to resist rotation and lateral flexion, but what’s tougher for the casual observer to appreciate is that Tim is also working his anterior core as he resists extension at his lumbar spine from the pull of the cord.  This wouldn’t be possible with many functional trainers because the cable simply isn’t long enough.

The folks at TRX put together the following highlight video that goes into more detail.  For more information, check out the TRX Rip Trainer product page.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

High Performance Training Without the Equipment: 6 More Pushup Variations

Written on January 21, 2011 at 4:45 am, by Eric Cressey

In yesterday’s post, I outlined the importance of including pushup variations in your strength training program and introduced five ways to progress this basic exercise. Today, I’ve got six more pushup variations for you.

Pushup Variation #6: Yoga Pushups

I like Yoga pushups not because they are a subtle increase in difficulty over a regular pushup, but because they afford some extra mobility benefits at the ankles, hips, and thoracic spine.  They’re a great addition to a dynamic warm-up.

Pushup Variation #7: Spiderman Pushups

While it increases the difficulty a bit more than a yoga pushup, the spiderman pushup still affords some great hip mobility benefits.

One word of caution, though; it’s my experience that folks tend to “slip” into a forward head posture more often with the spiderman pushup than any other pushup variation, so make sure that you don’t let the head poke forward as the elevated leg’s hip goes into flexion and abduction.

Pushup Variation #8: Slideboard Pushup Variations

We utilize the slideboard a ton at Cressey Performance – and pushups are no exception.  Two of our favorites are slideboard pushups with band and slideboard bodysaw pushups.

In the case of the former, we take a 1/2″ band and wrap it around the wrists.  This band wants to pull you into internal rotation and horizontal adduction at the shoulder, so you have to activate the posterior rotator cuff and scapular retractors to hold the ideal pushup position.

The bodysaw pushups really take things up a notch on the difficulty scale, as they not only make the hand positioning dynamic, but also increase the anti-extension core challenge.

Pushup Variation #9: Pushup Iso Hold w/Perturbations

In our DVD set, Optimal Shoulder Performance, Mike Reinold and I spend quite a bit of time talking about the value of rhythmic stabilization drills to train the true function of the rotator cuff.  I’m also a big fan of pushup isometric holds to teach proper scapular positioning and educate athletes on ideal posture.  In the 1-leg pushup iso hold with perturbations, we get all those benefits – plus some added instability training because there are only three points of contact with the ground.

Pushup Variation #10: TRX Pushups

The TRX is probably the most versatile piece of equipment out there other than the barbell and the functional trainer – and one of its most basic uses is pushup variations.

As I alluded to in my e-book, The Truth About Unstable Surface Training, the instability created by the TRX likely allows you to maintain muscle activation in the upper extremity even though less loading is needed.  This means that when performed correctly, TRX pushups may have a place in a return-to-function protocol after rehab, or even simply as a deloading strategy in a strength and conditioning program.

For more information, check out the Fitness Anywhere website.

Pushup Variation #11: T-Pushups

Last, but certainly not least, we have the T-Pushup.  This pushup variation is great because it not only involves constant changing of the points of stability, but also because it requires thoracic spine rotation.  To increase the challenge, you can hold dumbbells in your hands.

I’ve listed 11 variations in the past two posts, but I know that a lot of you out there have some innovative pushup variations to suggest as well.  Let’s hear ‘em in the comment section!

Sign up for our FREE Newsletter today and and receive this deadlift technique video!

Random Friday Thoughts: 9/25/09

Written on September 25, 2009 at 5:01 am, by Eric Cressey

1. I started a little deadlift specialization program this week.  So far, it’s beating me up like a rented mule – and this is just the introductory week.  I don’t know if it will get me to 700, but at the very least, it’ll prove whether deadlifts to excess really can kill someone.  I’ll let you know how it goes.

(I still get a kick out of how disinterested the air conditioning repair guy in the background is during this video)

2.A big congratulations goes out to CP athlete Danny O’Connor, who ran his professional boxing record to 9-0 with a third round knockout on Thursday night.  I can honestly say that I’ve never seen anyone get knocked out with a body shot, but let’s just say that this was one for the ages.  When his opponent actually regains the ability to speak, digest, and walk upright, I’m sure he’ll agree.

Next up for Danny is a big fight on November 7 at the Hartford Civic Center, so we’re back in the gym getting after it today.

3. My fiancee went to get her annual physical the other day, and because she started a new job with a new insurance plan, it was her first time with a new primary care doctor.  Since she knew bloodwork was going to be part of the drill, I had encouraged her to ask to get her Vitamin D levels checked.  The doctor replied with, “No, we won’t do that.  You’re not post-menopausal.”

Are you serious????  Um, Vitamin D isn’t just about bone health.  As Chris Shugart covered in a recent article, it has some pretty darn extensive roles in the body, and it’s been established that a large chunk of the population has insufficient – if not deficient – levels of Vitamin D.

I find it fascinating that this doctor wouldn’t hesitate to order cholesterol and glucose measurements for a second year in a row, yet would rigidly oppose testing for something that’s a heck of a lot more useful (even in someone under the age of 30).

Not surprisingly, from what my fiancee (who is also a doctor) told me, she had a terrible bedside manner to go along with her complete lack of preparedness and openmindedness.  She even busted out the body mass index line with a female patient who deadlifts over 250 pounds and can do ten body weight chin-ups.  Women can have muscle, you know.

Needless to say, she is down one patient now.

4.  Here’s a great, comprehensive article on antioxidants by John Romaniello and Joel Marion; it covers what works and what doesn’t, and does so in an entertaining format: Movie Stars, Blockbuster Berries, and You

5. Chris Frankel from TRX is in town to do an in-service for our staff this morning.  We started using these just a few weeks ago and are excited to see all the new tricks and tips Chris has for them.  Check them out for yourself HERE.

Have a kick-ass weekend. This kid definitely will!