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Is TRX the Best?

TRX were the original suspension exercise device. In fact, many people equate the brand TRX with the product category. But that doesn't mean that they are the best. The TRX suspension trainer, along with the TRX app, is the most expensive model on the market and there is no doubt that you are paying a premium for the TRX name. Yet the TRX suspension trainer does not offer any extra benefits over much less expensive models like Emerge. Emerge offers everything that you get with TRX but for about a third of the price. A TRX workout will not benefit you any more than an Emerge workout. So, ask yourself the question, why pay more just for the TRX name?

Make the smart move and save big $$$ - switch from TRX to Emerge!

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• Q: What is suspension training?

  Suspension training is a highly effective form of bodyweight exercise using fitness equipment called a suspension trainer.

  Using a suspension trainer you perform various movements and functional exercises in a suspended state (with feet or arms on the trainer, lifted from the floor) to leverage your bodyweight as resistance.

  You attach a suspension trainer to an anchor point (doors, bars, pull-up rigs, trees etc), grip the handles with your hands or hook your feet into the cradle and have the potential of performing hundreds of exercises for the entire body.

  Suspension training builds coordination, muscle strength and helps tone the body. It's an extremely versatile and flexible training choice.

  Q: Where should I start with Suspension Training?

  To begin suspension training all you need is a suspension trainer and somewhere to anchor it (like a door, beam or tree).

  In the exercise section of this guide, you’ll find a list of suspension training exercises with instructions and illustrations. Start with 5 to 6 exercises that are suitable to your fitness level and do a single set of each working at 10 - 12 repetitions, concentrating on perfect form.

  You can begin with basic exercises like suspended squats, bicep curls and chest presses. If you are a beginner you will be surprised at just how effective these can be!

  Once you have mastered the basics you can introduce more advanced exercises like the suspended crunch or supine pull-through or increase the number of exercises and volume of the workout in terms of number of sets and reps. There are literally hundreds of possible exercises suitable for people of all abilities so you will never be short of a challenge.

  How do I setup a suspension trainer?

  Suspension trainer setup is dependent on the type of trainer you buy, but many of them work in a similar way. A good suspension trainer is portable, can be rigged up in seconds and requires no permanent fixtures or fittings to use.

  Most trainers typically follow the same design pattern, either by fixing to a standard household door (by passing a door anchor over the door the pulling it shut) or to a beam, bar, or pole of some kind by threading the suspension trainer around the fixture and using the carabineer to secure it in place.

  The trainer will typically have a length adjustment system in place to allow you to quickly vary the length of the straps as appropriate to the exercise at the time.

  Q: What suspension training exercises are available?

  Suspension training offers hundreds of different exercises that can target every muscle group in the body, giving you a total body workout with a 2lb piece of equipment that can be thrown in the bottom of your rucksack.

  Also, by varying the angle at which the suspended exercises are performed you can easily control the intensity of the exercise.

  Suspension training is particularly effective at training the core body and abs, as the torso is heavily engaged when trying to sustain balance and control the unstable movement. However, you can also use a suspension trainer to effectively target specific muscle groups - the lower body (e.g. one leg squats, hamstring curls) and upper body (Chest press, bicep curl, triceps extension).

  Q: How is suspension training so effective?

  Suspension training is effective because it's scalable to the fitness level of the individual and offers a challenge to people of all abilities. Each exercise is carried out in an unstable state and the muscles of the body work to keep the movement under control. The independent mobility of the trainer forces your body to stabilise itself and increases muscular recruitment throughout the body to do so.

  With the use of a suspension trainer you can put your body in unusual positions that simply wouldn't otherwise be possible, and this requires significant strength to perform resulting in exceptional physical development.

  Q: How is suspension training different to ring training?

  We are a big fans of both suspension training and gymnastics rings training and incorporate both into our exercise regime. Each have their merits and whilst similar in some respects are fundamentally different in others. However, this is a question that many people have asked.

  It depends on your goals, but to help you decide we have weighed up some of the pro's and con's of suspension training compared to ring training below:

  Suspension training:

  Suspension trainers allow you to train your entire body whereas ring training focuses primarily on the upper body.

  You can train anywhere with a suspension trainer, it's great for rigging up to doors, so you can train in and around your home or in your hotel room. Compared to rings, which are still as portable but require a suitably high overhead structure from which to safely mount them.

  Suspension training is more easily scalable and accessible to people of all abilities including beginners although rings offer a fundamentally more difficult workout and therefore more difficult to the beginner.

  Ring training:

  Gymnastic rings allow you to perform ring dips and pull-ups. Two of the most effective bodyweight exercises available. These exercises aren't really possible using a suspension trainer.

  Since ring training is more difficult than suspension training the physical demands placed on the body are greater and therefore the physical development is more effective too.

  Gymnastics rings are more suitable to advanced fitness levels.

  Generally, we would recommend ring training for the more advanced users as it requires significant strength to perfom, and suspension training for people who want a whole body, portable exercise tool (it really is effective at training the lower body) or need something that will allow them to train on the road.

  Q: Is suspension training safe?

  Absolutely. In fact, it is safer than many other forms of training because of the free mobility of the handles on the suspension trainer there is no fixed path of motion when working out. As a result it's extremely kind on the joints and allows them to follow their natural path. Once the trainer is securely setup and the immediate area is free from obstacles you're ready to go. 

As with all exercise we recommend that you consult with your physician before undertaking any of the forms of training described.

  Q: Who will benefit from Suspension Training?

  Anyone can benefit from suspension training as you have complete control over the bodyweight resistance level of the exercise just by altering the position of your body or the angle at which the exercise is carried out. This means your training could range from gentle rehabilitation right up to hardcore athletic training and physical development.

  Suspension training can also be used to assist a number of exercises that are too difficult for many people to perform unaided.

  Q: How is suspension training different from other types of resistance training?

  Traditional weight training often only targets one muscle at a time which is contradictory to the normal coordinated muscle effort used to complete most activities.

  Focusing on muscles in isolation is more likely to lead to muscular imbalances, as well as overuse injuries. Suspension training allows for the use of multiple planes of motion and works multiple muscles and joints simultaneously.

  Q: Is suspension training good for rehabilitation and physical therapy after an injury?

  Many physical therapists are currently using suspension trainers to help patients recover from injury. The scalable form of training, ease of adjusting resistance and functionality of using body weight make it a very powerful tool for this type of use.

• 100% SATISFACTION GUARANTEE
  

  Crossfit is a wear and tear sport so we test all of our gear to the highest professional standards. However, your satisfaction is our priority and if ANY of our products do not live up to your standards, we'll refund you the full price. No Questions Asked.

   

  Join us. We want to see you succeed!

Digging Deeper on Suspension Training

The Suspension Workout is a training workout regimen that features a suspension trainer and utilizes gravity resistance and the person’s own body weight, to turn every exercise into a challenge for the core muscles. There is no need for heavy gym equipment or a gym to train using the Suspension Workout method. All you need is a secure spot to anchor the suspension straps and you are good to go. Any secure place in your home or outside your house will do. You can use a door-frame, a tree, a pole, or a weight machine. Then all you need to do is use your feet or hands to hold onto the straps, depending on the exercise you want to do.

Suspension training has made a huge impact on the fitness scene over the last decade. The first suspension training device, the TRX, was released onto the market by former Navy Seal Randy Hettrick in 2005. Nowadays, it’s hard to find a gym that doesn’t feature a dedicated TRX suspension training area.

Suspension training has also infiltrated the home fitness market. As people discover the potential that suspension training features to engage their core, work their muscles in a whole new way and allow them to get in an awesome functional resistance workout without bulky equipment, the demand for these devices has skyrocketed. The TRX remains the top seller, and the most expensive! Emerge is a high quality alternative to TRX that really delivers. So, forget about TRX workouts and reach for Emerge.

When properly done, a suspension strength resistance workout using your own body weight offers significant development and advantages to your overall health and well-being, including increased bone, muscle, tendon and ligament durability and toughness, better joint function, decreased potential for injury, increased bone density, faster metabolism, stronger cardiac function, and increased levels of HDL (good) cholesterol. The right formula to achieve the optimum result is to ensure that you use your own weight properly, mix and match the exercises to confuse your muscles and most importantly, ensure safety by making sure all installations are sound at all times.

6 Essential Training Tips

6 Basic Suspension Exercises

Here's a half dozen exercises to get you started with your brand new Emerge suspension trainer. These are beginner exercises designed to give you a full body beginner’s program that will help you to start losing fat and toning and strengthening your muscles. Once you have experience with these exercises , you can add higher resistance moves.

So, let’s get to it.

Basic Beginner Exercises

Basic Squat

Set up your suspension trainer on an overhead anchor point so that the handles come down to about your navel. On this move you will basically be using the trainer to provide stability as you are going into and rising out of the squat. Grab the handles and lean back so that your hands come up to shoulder level. With your feet shoulder width apart, lean back slightly. Now squat down as if you are sitting in a chair. Keep your torso upright as you descend. Go down until your arms are nearly straight. Now push through your heels to drive back to the start position.

Doing squats with the suspension trainer puts a lot more emphasis on your mid-section, which has to keep your body balanced.

Do 3 sets of 15 reps.

Sprinter

Set up your suspension trainer on an overhead anchor point so that the handles come down to about your navel. Grab the handles and bring them back to your ribcage area as you move your foot back to lean into the exercise. Your elbows should be behind you and your body should be about a 45-degree angle to the floor.

Now simply bring one leg forward as far you can and then back. Alternate legs. Do will also feel this one directly in your mid-section area.

Do 3 sets of 10 on each leg, alternating legs from rep to rep.

Row

Set up your suspension trainers on an overhead anchor point so that the handles come down to about your navel. Grab the handles and put your right forward. Now lean back until your arms are fully extended. Next, row your body up to and erect position. Aim to bring your elbows as far back behind you as possible. Use your back leg to provide you with stability and balance.

Chest Press

Set up your suspension trainers on an overhead anchor point so that the handles come down to about your navel. Hold the handles with an overhand grip (palms down). Place one leg forward and extend your arms out in front of you. Now bend your elbows as you bring your torso in between the handles. Try to get a good stretch through the chest. In the bottom position, your hands should be at the level of your jaw line. Now push back to the start position.

Do 3 sets of 15 reps.

Plank

Add your suspension trainer to an overhead anchor point so that the handles come all the way down to about 12 inches from the floor. Sit on the floor in front of the trainer and place your right foot in the handle. Now cross your left foot over your right one and place it into the other handle. From here flip your body so that you are in a standard plank position, but with your feet in the handles. Make sure that your toes are securely within the handles.

Hold the plank position with your toes elevated in the air. You will find this much more difficult than a regular plank where you have your toes on the ground because of the extra stabilization and balance required from your mid-section muscles.

Hold for 30-60 seconds (repeat 3 times).

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Putting It All Together

These five exercises will provide you with a great beginner’s program that hits every area of your body, with a special emphasis on your mid-section muscles. Perform them as a single workout, moving directly from one to the other. Do the sets and reps prescribed above with about 30 seconds break between each exercise.

RECOMMENDED BY EMERGERS - JIM & CLAIRE

"We both started CrossFit from scratch 2 years ago as a way to keep fit, exercise together and have some fun in the process!

It's been a wild journey and we've both pushed ourselves further than we thought possible.

Emerge has been there for us every step of the way and we swear by their gear and their support."

Jim - Competing in opens around the US in 2019.

Claire - Smiling ear-to-ear and starting her own classes.

100% SATISFACTION GUARANTEE

Crossfit is a wear and tear sport so we test all of our gear to the highest professional standards. However, your satisfaction is our priority and if ANY of our products do not live up to your standards, we'll refund you the full price. No Questions Asked.

Join us. We want to see you succeed!

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THE EMERGE SLEEVE - DESIGNED BY SPORTS THERAPISTS FOR RECURRING INJURY PREVENTION & INCREASED JOINT PERFORMANCE. 

The Emerge Sleeve: 

• Made Using Ultra-high Density 7mm Premium Neoprene Reinforced With Strengthened Cross Stitching for Durability 
• Fitted Anti-slip Material and Design for Greater Comfort and Performance 
• Different Sizes Available, Sizing Chart In Listing Images Above 

Who are the Emerge Sleeves Made For? 

Our premium knee sleeves are used by professional Men and Women in Fitness, Powerlifting, Team Sports, Individual Sports, General Fitness, Stability Exercises, Joint Support, Joint Rehabilitation etc. But they are perfect for amateur and weekend exercisers alike. When you choose Emerge , you get the best performance at the best price. 

Your search is over! Choose the best and add Emerge Knee sleeves to your cart today!

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• WHAT ARE KNEE SLEEVES USED FOR?

  Knee sleeves have several benefits, making them a great piece of kit to have in your gym bag. They provide joint compression and support, help to reduce swelling and pressure on the knees and help to prevent injury during lifting and high impact sports.

  WHY SHOULD I USE KNEE SLEEVES?

  Knee sleeves have a range of benefits for crossfit athletes. They help to protect against future injury and to protect previous injuries from worsening. They have a compression element, which increases blood flow and circulation, therefore reducing pain and swelling during and after a workout. They do this by keeping the area warm, limiting patella movement and increasing proprioception.

  WHEN SHOULD I START USING KNEE SLEEVES?

  Knee sleeves do NOT need to be worn for all weightlifting exercises. If the knees are not the primary source of lifting, then they will serve no purpose. Sleeves do provide support for squats, snatches and clean and jerks. If you have suffered from a previous injury, leaving the knees weak, then sleeves can be a great support and can prevent further injury. We normally find that crossfit athletes purchase knee sleeves after a year or so, as up until that point they are simply building up the weight they lift, but you will know when the time is right for you.

  HOW TIGHT SHOULD KNEE SLEEVES BE?

  The knee sleeves should have a good firm fit, but should not be cutting off your circulation! If you are between sizes, we do recommend you size down in knee sleeves as they do slacken after a couple of wears, and you don’t want them to be slipping down mid-workout!

  HOW DO I MEASURE FOR KNEE SLEEVES?

  Check out our handy measuring guidehere

  HOW DO I WASH KNEE SLEEVES?

  First things first- prevention is key! To avoid mildew (and other nasties) from growing in the first place, try to avoid throwing your sleeves in your gym bag and allowing them to fester between sessions! Allow them to air dry inside out after a session. If necessary (depending on how often you work out) throw them in with a normal load of laundry and allow them to fully air dry before their next use. If that doesn’t quite cut it… Boil you knee sleeves in hot water for 5 minutes then remove the pan from the heat. Add a small amount of non-bio soap and allow sleeves to cool in the pot. Rinse through and allow to air dry. And if that fails...time to bring in the big guns! A dual edged sword to beat mildew- heat and distilled vinegar. Bleach and chlorine based cleaners can possibly weaken the textiles of your sleeves so best to avoid these. Heat a large pot of water, and pour into a bucket with 2-4 fl oz of distilled white vinegar. Leave sleeves to soak for 10 mins, throw in with a normal load of laundry and chlorine free detergent. Allow to air dry…. Voila!

  ARE KNEE SLEEVES GOOD FOR ARTHRITIS?

  To clarify, a knee sleeve is not the same as a knee brace. The latter is designed and used to protect a prior injury or condition from further endangerment, whereas a sleeve is designed to protect against future injury and risk of damage. We recommend you seek medical advice if you have a previous injury before commencing any form of strenuous exercise - best to be safe!

  WILL KNEE SLEEVES STRETCH?

  Yes, they will stretch to some extent, which is why we recommend sizing down if you are between sizes. There’s nothing more annoying than having your sleeves fall down mid-workout!

  CAN I WEAR KNEE SLEEVES ALL DAY?

  There’s no rule against it, but if you’re asking the question because you have a weakness or prior injury to the knees which needs supporting all the time, the chances are you need a knee brace rather than a sleeve. You can get advice on this from a medical professional.

  CAN KNEE SLEEVES CAUSE BLOOD CLOTS?

  Blood clots can be caused by many different things, such as genetics, mobility, age, weight etc. However it would be almost unheard of for a knee sleeve to cause a clot on its own. Clots frequently form due to immobility and poor circulation, and if you are a crossfit athlete, you likely have great circulation and will definitely not be immobile! Knee sleeves are meant to be close fitting, but are certainly not tight enough to restrict your circulation. If you have a venous disorder or a family history of blood clots, you need to speak to a medical professional before undertaking any form of strenuous exercise.

  CAN KNEE SLEEVES CUT OFF CIRCULATION?

  If you bought a sleeve that was far too small for you then yes, but our handy measuring guide is here to help with that! Our sleeves are designed for athletes who want to protect themselves against possible injury, or those who have lower body injuries that need support, such as sprains, shin splints, calf cramps and Achilles tendonitis, so they provide support, but don’t impede circulation.

• 100% SATISFACTION GUARANTEE

  Crossfit is a wear and tear sport so we test all of our gear to the highest professional standards. However, your satisfaction is our priority and if ANY of our products do not live up to your standards, we'll refund you the full price. No Questions Asked.

  Join us. We want to see you succeed!

   

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VIBRATION BENEFITS

Regular vibration therapy has been scientifically shown to have a number of benefits. These include building strength and speed, improving flexibility and loosening stiff muscles. Up until a few years go, this vibration effect was achieved with the aid of bulky machines that sat in the cardio section of commercial gyms. One of them was the power plate machine on which you stood to perform such dynamic exercises as squats and lunges.

The vibrations that resulted from this activity stimulated fibers and the nervous system. This would have the benefits of priming the muscles for quick reaction and increasing strength and power output. Advancing technology has seen the introduction to the market of smaller, more targeted home use devices that allow anyone to get benefits from vibration massage in the comfort of their own home.

When the human body is exposed to vibration, its muscles automatically twitch against the vibration. This happens as a defense strategy. Too much vibration will damage our organs. The muscles contract to minimize this effect. Low level pulsation benefits us by helping the muscles to maintain their function while, at the same time, priming our bones to lay down new cells and get rid of old ones.

Regular targeted vibration, such as what you are able to achieve with the Emerge Vibration Roller, has been shown to produce greater benefits than the whole body vibration that you get with a device like the Power Plate.

When To Vibrate

You should use your Emerge vibrating foam roller before, during and after exercise. Before working out, your body benefits from what is called post activation potentiation. In simple terms, that means that your muscles are primed to work that much harder and faster during your workout. When you muscles work to control the vibrations, they recruit high number of fibers. Then when you begin to run or to work out in the gym, the muscles are fully prepared and your range of movement will be enhanced. You power output will also be increased.

Another of the benefits of a high-intensity vibrating fitness roller is that it appears to allow for a release of glycogen that then floods into muscle. According to chiropractor Jason S. Wersland, "The roller brings new blood and stored energy to the muscles, while also keeping you loose and limber so you can finish your workout feeling strong."

Runners can especially benefit from post exercise use of a high-intensity vibrating foam roller. If you run every day, vibrating foam rolling with help to relax the tissue in order to maintain a full range of motion. You can achieve this with ten minutes of post workout foam roller massage.

If you are new to using a high-intensity vibrating roller, you should begin on the lowest of the vibration settings. Gradually increase your intensity to make it faster as your body gets used to the movement. Limit your maximum foam roller time to thirty minutes. Pay attention to how your muscles feel when using the roller and adjust accordingly.

RECOMMENDED BY EMERGERS - JIM & CLAIRE

"We both started CrossFit from scratch 2 years ago as a way to keep fit, exercise together and have some fun in the process!

It's been a wild journey and we've both pushed ourselves further than we thought possible.

Emerge has been there for us every step of the way and we swear by their gear and their support."

Jim - Competing in opens around the US in 2019.

Claire - Smiling ear-to-ear and starting her own classes.

Vibrating Foam Roller Features:

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• 

• IS A VIBRATING FOAM ROLLER BETTER?

  Yes, a high-intensity vibrating foam roller will be more beneficial than a standard foam roller. The vibration effect relaxes the muscles. Vibration rolling with soften the fascia that surrounds the muscle fibers. This can become stiff, preventing the body part from moving freely. The fascia is bathed in a lubricating fluid. When the muscle is stationary, the fluid becomes thick. This reduces the person’s range of movement. Vibration rolling works on the thickened liquid to turn it from a gel to a fluid.

  Foam roller vibrating also increases the actual quality of tissue. The vibrating movement deeply kneads the muscle. It also numbs painful trigger points. These are the body’s hot spots around the body in which there is a heightened potential for tension or inflammation. This usually occurs at points where two or more muscles connect. The use of vibrating foam rollers will very quickly reduce the pain at these trigger points.

  The use of a vibrating fitness roller can also break up scar tissue. Scarring occurs regularly as a result of intense physical activity. This is most commonly experienced as DOMS, or delayed onset muscle soreness. Scientists believe that DOMS is the result of minute tears in the fiber. A vibrating fitness roller is the best way to reduce the effect of DOMS.

  WHAT DOES A VIBRATING FOAM ROLLER DO?

  Vibrating foam rollers add an extra element to the well-known foam cylinders that have become very popular as a self-administering form of myofascial release. It allows the person to add vibration to the affected body part on top of self myofascial release and compression. It will provide a pulse roll effect that will provide faster relief.

  There are different vibrating rollers that delivers different frequencies of vibration. The best ones, such as the Emerge vibrating foam roller, allow you to adjust the frequencies between low, medium and high.

  The ideal setting seems to be about 33 Hz.

  HOW DO YOU USE A VIBRATING FOAM ROLLER?

  Most of the time you should massage along the longest axis of the muscle. So, for example, with the quadriceps, you should go from knee to hip and back again. However, fascia doesn’t conform to being positioned in neat symmetrical patterns so using the anatomical center line of the body as a reference point you should roll parallel, 30, 45 and 90 degrees to it. Try to keep the pulse roll pressure constant.

  In terms of speed of movement, start slow and then as you improve get slower! Your goal should be to try and create a mind-body connection when rolling. If you just want to get it over with, you will invariably just be going through the motions, which will not be of much benefit. As a guide, when rolling the front of your thighs each motion should take approximately 3 seconds – count it in your head as you roll.

  In order to get into your trigger points, use small, repetitive movements, also known as ‘micro isolation’ techniques. Really dig in with as much downward pressure as you can handle - and take it slow.

  WHAT ARE TRIGGER POINTS?

  Trigger points are hot spots spread around the body where there is a natural tendency for increased amounts of tension or inflammation, generally where a selection of muscles attach via a tendon to perform their tasks; they also correspond with many of the known acupressure points of the body. There are believed to be over 100 potential trigger points around the body and, even if you have no understanding of bio-mechanics and anatomy, they are easy to identify with your thumb/finger and some pressure.

  The easiest trigger point to find on yourself is where the pectoral major connects to the shoulder: put your finger on your collar bone near your shoulder then move down and slightly back towards the body’s center line where it feels soft then press firmly – ouch! That’s a trigger point!

  IS IT IMPORTANT TO STAY HYDRATED WHEN USING VIBRATING FOAM ROLLERS?

  Yes, it is very important to keep up your water intake when using a roller. You are trying to manage/ reduce inflammation and enhance tissue function, both of which are reliant on optimal hydration levels. So, ensure that you are never thirsty when you are rolling – ideally drink little and often and get to know your own needs.

• 100% SATISFACTION GUARANTEE

  Crossfit is a wear and tear sport so we test all of our gear to the highest professional standards. However, your satisfaction is our priority and if ANY of our products do not live up to your standards, we'll refund you the full price. No Questions Asked.

  Join us. We want to see you succeed!