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7 Best Exercises To Do With The TRX Bandit

Updated: Jan 10

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Introduction

Back In January, I wrote a post titled My TRX Bandit Review. It's a versatile portable piece of exercise equipment. It's made by the brand TRX. TRX is a fitness equipment company that was started by a Navy Seal named Randy Hetrick. I own the TRX Bandit and TRX Suspension Trainer and they both have the same common denominator. They both are quality products and super simplistic. When you open the box there are not a lot of bells and whistles. What you will get is a durable no-frills tool to help you achieve your fitness goals. I'd like to go over some of the movements you can do with the Bandit but first a little refresher on what exactly it is.


What Is The TRX Bandit?


TRX Bandit Kit
TRX Bandit Kit

The Bandit is a compact portable resistance band training system. If you purchase the kit you're going to get 2 handles and 4 resistance bands. Because the handles will universally fit any resistance bands you can also just buy the handles instead of the kit. The handles have slits running down the middle so you can change resistance bands in and out in a matter of a few seconds.


With the Bandit, you're going to be able to diversify your workout routine. You can use it for a full-body workout because you're going to be able to target every major muscle group. And just like traditional weights you're going to be able to change the resistance by swapping out the band. The Bandit is also great at stretching and warming up muscles but for this post, we are going to focus on 7 of the best exercises you can do with your Ban 1. Sumo Deadlift

A Deadlift with a barbell is a valuable exercise that targets a large number of muscles. Using the TRX Bandit will activate the same muscles. This lift is going to target your quadriceps, hamstrings, quads, hips, lower back, and core.


TRX BANDIT SUMO SQUAT START
TRX BANDIT SUMO SQUAT START

TRX BANDIT SUMO SQUAT FINISH
TRX BANDIT SUMO SQUAT FINISH

How To: Use One Band and Two Handles. Wrap the band around each foot. Feet should be spread further than shoulder-width apart. Put both handles on in the middle of the taunt band. Grab the handles and drive yourself up to a standing position. Slowly lower yourself back down to the starting position for the next rep.


2. Squat

Just like the sumo deadlift the squat is going to be an exercise that is going to give you a big bang for your buck. The squat is going to hit the quadriceps, hamstrings, quads, and core.


TRX BANDIT SQUAT START
TRX BANDIT SQUAT START

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TRX BANDIT SQUAT FINISH



How To: Use both bands and handles one for each leg. Wrap the band around the foot and then put the handle on at the end of the band. Do this for each foot. Your feet will be hip-width apart and you'll start by grabbing the handles and pulling them up to shoulder height. Lower yourself as low as you can (preferably until your legs are parallel to the floor) and then drive yourself back up to the starting position.


3. Chest Press

Go to the gym on any given day and the bench press area is usually packed. Some might say it's overused but you can't say it isn't a great multi-joint movement. In our movement, we are going to swap out the barbell for the bandit but the muscles used are the same. Chest muscles, shoulders, and triceps are all going to get some work in on this lift.


TRX BANDIT CHEST PRESS START
TRX BANDIT CHEST PRESS START


TRX BANDIT CHEST PRESS FINISH
TRX BANDIT CHEST PRESS FINISH


How To: Use one band and 2 handles on this one. Put the handles on the band one on each side. Wrap the band around your back with the bands coming forward under your armpits. Grab the handles and press them straight out in front of you and slowly return back to the starting position.


4. Shoulder Press

Shoulder press, overhead press, or military press are all different names for the same movement. Pick up some weights and lift them over your head! Shoulders are your main target but triceps are going to be working too.



TRX BANDIT SHOULDER PRESS START
TRX BANDIT SHOULDER PRESS START

TRX BANDIT SHOULDER PRESS FINISH
TRX BANDIT SHOULDER PRESS FINISH


How To: This exercise sets up just like the squat. Use both bands and handles one for each leg. Wrap the band around the foot and then put the handle on at the end of the band. Do this for each foot. Your feet will be hip-width apart and you'll start by grabbing the handles and pulling them up to shoulder height. Once there push the handles over your head and then slowly lower them back to the starting position.



5. Single Arm Row

If you want to workout out your back you know some type of row is going to be on the menu. When you try to row with regular resistance bands grabbing them is always awkward. The Bandit's handles with the rubber grips make rowing easy to control. Your back is going to be the main driver in this exercise but your biceps will feel it.



TRX BANDIT ROW START
TRX BANDIT ROW START


TRX BANDIT ROW FINISH
TRX BANDIT ROW FINISH


How to: One band and one handle on this one. Wrap the band around each foot and get into a split stance. Put the handle on in the middle of the taunt band. Bend over slightly and grab the handle and lift the handle up in a rowing motion. Lower back to starting position. After the set is complete reverse the position and row with the other arm.


6. Tricep Extension

We are now down to the isolation movements and that means arms. Specifically the triceps. Extensions that I usually do are called skull crushers and involve a barbell. We are going to use the bandit but your triceps are still going to feel the burn!


TRX BANDIT TRICEP PRESS Start
TRX BANDIT TRICEP PRESS Start

TRX BANDIT TRICEP PRESS FINISH
TRX BANDIT TRICEP PRESS FINISH

How To: Use one handle and one band. Wrap the band over your foot and put the handle on the other end. Press the handle over head. Once there bend your elbow and your hand will go behind your head. Drive the handle back up to the starting position. Repeat on the other side.



7. Bicep Curl

This is the second isolation movement for our arms. If the bench press is the #1 exercise being done in gyms curls have to be a close second. Everybody wants sculpted arms and curls will get you halfway there (don't neglect triceps!).


TRX BANDIT BICEP CURL START
TRX BANDIT BICEP CURL START


TRX BANDIT BICEP CURL FINISH
TRX BANDIT BICEP CURL FINISH

How To: Use both bands and both handles. Wrap each one on a foot and attach the handle. Grab the handle and position your hand so your palms are facing forward at waist level. Curl the weight up to chest level and then slowly lower the handle back to the start position.


Putting It All Together

If you are a beginner or your traveling out of town you could take these 7 exercises and get a full body workout in. Depending on the resistance bands you have you could do 3 sets at 8-15 repetitions. If you are not a beginner I would recommend working these 7 exercises in with your free weight movements. You could do them as a finisher to fully exhaust your targeted muscles. Imagine doing a bicep workout and then doing 15-20 reps of the TRX Bandit Curls to finish! Another option is you could use these 7 exercises to warm up the body parts you are targeting that day. Doing 2 sets at 10-15 reps of the TRX Bandit Chest Press would be a great way to get ready to do some barbell bench presses. The takeaway from this post is do not sleep on resistance band training!


Update- Want More TRX Bandit Exercises?

Need to put some more emphasis on your shoulders? Go to my Post TRX Bandit Shoulder Workout!


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