By Sarah Caracciolo
DHAC Assistant Fitness Director
If you remember back from my last TRX blog, there are certain steps you need to take before starting ANY exercise on the suspension trainer. As always, if you have any restrictions or limitations, always check with your physician prior to starting any new exercise.
To begin, adjust your TRX suspension trainer to long length. Your position will be SFA, or Standing Facing Away from the anchor point.
- To start the movement, holding onto the TRX handles, extend your arms in front of your shoulders. Choose your appropriate foot stance. I would recommend starting with a wide foot stance then earn your right to progress from there. Lift your heels off the ground for the entire movement.
- To execute the movement, maintain plank position and lower your body by bending your elbows to 90 degrees.
- To return, drive through your palms while squeezing your chest and always maintain plank position.
There are two common faults with this exercise that you want to be sure to avoid. One is breaking at the hips. You want to be certain you maintain plank position and don’t let your hips sag down or your glutes rise up. Remember….All core all the time! Second, be sure that the straps are not rubbing up against your arms.
Once you have this down, try stepping your feet a bit closer together to increase the degree of difficulty. After that, try standing on one leg while slightly abducting the other leg, then switch. Remember, standing with your feet closer to the anchor point in this exercise will make it more difficult so find what works and progress from there! Before you know it, you’ll be doing this exercise while parallel to the floor! Good luck!