The Basics of Rip Training

This past July, we rolled out our newest class offering at SPIRE, TRX Rip Training! What exactly is rip training? The rip trainer is a lever bar that uses resistance from a single bungee cord to create variable resistance, focusing on rotation, core stability, control, power, balance, and coordination. What does that mean in plain english? It means you’ll practice movements that you encounter in everyday life and get stronger, prevent injury, and perform better! Getting excited for your first class? Great! Before you get rolling, here are some Rip Trainer basics you’ll need to know.

1.     Hand Positions

When working with the rip trainer you will always have a power hand and a base hand. The base hand is the hand in your safety strap at the bottom or base of the trainer. Your power hand is the hand closest to the resistance cord.

There are six different hand positions you may use in class, zones 1-5 labeled below and mid-zone. Mid-zone is when your hands are both in the middle of the handles, equal distance a part.

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2. Principals of Progression

How can you make movements easier or harder to challenge yourself appropriately? Easy, there are three different Principals of Progression you can follow. Some of these you may be familiar with from your TRX classes.

Vector Principal: The vector principal is used to modify the load or resistance for each movement you complete. You can do this in three different ways:

  • Stand closer (easier) or farther away (harder) from the anchor point
  • Place hands closer (easier) or farther away (harder) from the resistance band
  • Hold the end of the bar closest to the resistance band closer (easier) or farther away (harder) from your body

Stability Principal: This principal is used to challenge your balance and posture. The wider your base or the more even your center of gravity, the more stable you will be (easier). Typically, the narrower your base or the more your center of gravity moves outside of your base, the less stable you are.

For example, you would be more stable in Figure B vs. Figure A.

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3.     Class Expectations

Finally, what should you expect during your first Rip class?

  • You will be producing and resist forces. This class will use entire body engagement, NOT isolated lifting. You should feel the moves everywhere!
  • Be prepared to work in a new and challenging way
  • Be prepared to sweat while performing little to no movement!
  • Be prepared to hold an active plank during every movement you complete

There you have it! Now you’re ready for your first TRX + Rip intro class. Make sure to complete an intro class before jumping into a regular TRX + Rip class. This will keep you safe and allow you to be successful in your workout. Looking to take an intro class? Checkout our upcoming classes here.