Tutorial: TRX Y-pull

The TRX stands for “Total-body Resistance Exercise”, often called suspension training too, is already a must-have in any gym. Today we will cover the benefits of the TRX Y-pull, a whole-body extension exercise that challenges strength and body control.

WHAT

• The TRX Y-pull is an excellent whole-body extension exercise that challenges strength and body control.
• As with any suspension training exercise, there will be more substantial demands placed on your stabilisation system, so be sure to scale the exercise back until you feel comfortable increasing the load.

HOW

• First, we must calibrate your end position — stand with the TRX in front of you and grab the handles. Raise your arms overhead into a Y-position. Keeping your arms overhead, move into a position where you are leaning slightly backwards. If you’re in the right position, you should feel some tension in the straps (no slack). Keep your feet planted here and lean back, allowing the arms to fall. This is your start position — leaning back with arms in front of you holding the handles.
• Keep the body straight and engage the core and set the shoulders. This is the shape you need to maintain throughout.
• Keeping the arms and body straight, pull the arms overhead until you reach your end position (as calibrated above). Pause for a moment and check your body is straight and your core engaged.
• Return under control to the start position.
• Repeat for reps or time.

WHY

• TRX Y-pull is an extremely challenging exercise when performed correctly and with control. It hits the entire posterior chain (meaning, the back of the body). With this in mind, focus on technique and body shape, before increasing the load.
• In suspension training, increasing the load involves changing body position to make a more significant effort. In the Y-pull the load is increased by starting with a higher lean back. Take care — a small lean will result in a significantly bigger effort.
• One final tip: try to focus on back and hip extension. This means driving the pull by squeezing the shoulder blades and engaging the glutes. More often than not, many people will overuse the biceps and back, resulting in premature fatigue in these muscles.

Now that you can pull a TRX Y-pull, have a look at some other tutorials to challenge your workout.

• Scissor kicks
• Alternate dumbbell shoulder press
• Pull-up with leg lift
• Suspended prone tuck
• Abdominal row
• Plank
• Windscreen wiper
• Side scale
• Deep squat (hip in)
• Back support
• Crab walk
• Long jump