Tutorial: TRX Plank
WHAT
The TRX Plank is a functional core exercise, that targets the entire abdominal wall, low back, and upper body. It is an advanced version of the basic Plank exercise, which should be mastered first.
HOW
- Start in a kneeling position in front of the TRX. Place your feet in the foot straps.
- Lean forwards and rest your weight on the forearms, keeping the elbows close to the sides.
- Engage the core and lift the knees off the floor.
- Hold this position and breathe freely for time.
- Training tip – squeeze the shoulder blades together to prevent the shoulder rolling forwards. Don’t allow the hips to drop below the shoulders.
- Training progression – add a movement challenge by bringing the knees to wards the chest, and then returning to the start position. This version can be performed for reps.
WHY
- The TRX Plank further adds instability to the basic Plank exercise, requiring greater core engagement. Because the feet are now suspended, there is less contribution from the leg muscles, and more from the upper body.
- Learning to engage the core in a neutral spine position may offer more functionality, compared to traditional ‚crunch‘ type movements.
- For most of our daily lives, the spine is in a similar position, so the ability to stabilize in this position is important, especially when we load the body (eg. Carrying, lifting, etc).
- Skillful execution of the Plank also requires an ability to ’set‘ the shoulders – ie. squeezing the shoulder blades together slightly. Not only does this protect the shoulder joint during loaded movement, It’s also a good postural habit and should be regarded as an important contributor to core stability.
- If your shoulders start to roll before the core muscles fatigue, stretch out the chest before performing the Plank.
