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TRX

TRX Suspended Jackknife

TRX Suspended Jackknife

A.

Attach a TRX to a pull-up bar and let the stirrups hang about three inches off the floor. Place your feet into the stirrups so that the top of each foot is facing downward. Position your body in a push-up position with your hands slightly wider than shoulder-width apart.

B.

Brace your core and drive both of your knees towards your chest. Pause when your knees are directly under chest and reverse the direction back to starting position.

Mistakes and Tips:

Don't let your hips sag. Maintain a straight line from your head to heels.

Keep your core braced throughout movement.

Squeeze your abs and glutes to maintain stability.

Suspended Chinup

Suspended Chinup

A.

Attach a suspension system to a pull-up bar. Grip the handles using a neutral grip so that your palms are facing each other and your hands are slightly wider than shoulder-width apart. Hang from the handles with your arms fully-extended.

B.

Drive your elbows down and pull yourself up until your chest becomes even with the handles. Rotate your hands so that your palms face you at top of position. Pause, then slowly return to the starting position.

Mistakes and Tips:

Be certain to rotate your hands so that your palms face you at top of position.

Don't stop short of the top position. Finish the rep by pulling your chest to the handles.

Don't stop short of the bottom position. Come to a dead hang at the bottom.

Suspended Pushup

Suspended Pushup

A.

Attach the TRX securely to a bar. Grab the handles with an overhand grip and set yourself up in push-up position so that your body forms a straight line from your shoulders to your ankles.

B.

Keeping your core tight, slowly lower yourself towards the floor. Keep your elbows tucked closely by your sides so they make a 45-degree angle with your torso. Pause, then push back up to the starting position.

Mistakes and Tips:

Keep your core tight and back flat throughout the movement.

Pause at the bottom for one second and then press your body back up.

Do not let the elbows flare out. Keep the elbows close to your sides throughout.

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