Tutorial: TRX Low Pull
TRX low pull is an exercise performed, as its name suggests, with TRX Suspension Training equipment. The motion you’ll be performing finds its origin in the pulling-pushing move that is one of the pillars of natural human movement. This exercise is primarily focused on the upper body strength, trunk and core. Plus, at the same time, demands stabilization efforts from the body’s main alignment structures, including the shoulder blades.
This motion allows the activation of the entire body in a natural and integrated way. Why? Because the muscles are requested to perform in a sequence, adjusting their response as the motion evolves, from the legs to the torso, to the arms and then back again, until the initial movement and the repetition of this pattern.
The action allows for better coordination among all muscles. In this exercise, it’s possible to mix the body weight strength of superficial muscles, such as the latissimus dorsi, the posterior deltoid and biceps, with the ability to find and keep balance. All the muscles that work to hold and stabilize the position of shoulder blades and spine are summoned into action to guarantee the perfect body alignment, as the body moves, getting closer to or farther away from the suspended structure.
WHAT
- TRX low pull is a functional training exercise based on the pull-push pillar of the natural human movement.
- It is focused on strengthening the muscles of the back as well as in the stabilization and mobilization of the body.
HOW
- Firmly grab the TRX handles with both hands and lean back until the straps are tense and the body is in an oblique angle to the ground.
- Arms should be stretched, and the body should be planking with the knees slightly bent.
- Palms facing inwards and begin pulling, allowing the body to move up, towards the handles, chest reaching the hands.
- In a controlled descent, reduce the muscle tension of the arms and stretch them once again until you find the original position.
- Strive to maintain the core as stable as possible, using shoulder blades and spine for this effect.
WHY
- Increases functional strength and full body mobility.
- Promotes the activation of the core muscles.
- Promotes fluidity and upper-body and lower-body muscle coordination.
- Improves articular stability and posture.
Did you like the TRX low pull tutorial? Here are more exercises:
- Lateral jumps
- Push-up with rotation
- Suspended squat
- Jump pull-up
- Inverted push-up
- Suspended lunge
- Kinesis low to high chop
- Kinesis twisting punches
- Kinesis row
- Kinesis lunge
- Roll out with step
- Hip extension
- Hanging twist
- Bunny hops
- Burpee pull-up
- Explosive push-up
- Glute bridge
- Kinesis lunge to chest press
- Kinesis reverse lunge to row
- Overhead squat
- Row with functional bar
- Push up on functional bar
