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Step 1

Starting Position: Holding the TRX handles or foot cradles in each hand, turn to kneel facing the anchor point. Grasp the handles/cradles with a closed, pronated grip (thumbs wrapped around the handles with your palms facing the floor) and position your hips directly over your knees, keeping your legs hip-width apart. Flex (bend) your torso into a ball by contracting your abdominal muscles and maintain this position throughout the movement. Bend your elbows until your upper arms are positioned vertical to the floor with your hands adjacent to your face and keep your head aligned with the upper spine.

Step 2

Downward Phase: Contract your core and back muscles to further stiffen your torso in preparation for movement. Inhale and gently push your hips forward, opening up the angle at your knees as your body swings forward under the anchor point. Do not allow your spine to straighten or your back to begin arching (sagging) during the movement. Keep your elbows in and hands adjacent to your face.

Step 3

Upward Phase: Exhale and slowly pull with your abdominal muscles until your body is back to your starting position. Be sure not to alter your arm or back position.

Using the TRX certainly enhances the appeal of many exercises; however, trainers and individuals should not participate in these advanced exercises until they can demonstrate capability to effectively stabilize their lumber spine (low back) with their core muscles.

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