Exercise Database

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Course: PHRE 3043 – Functional Movement Movement Pattern: Core | rotation Target: Synergist(s):
Exercise
Regressions: Progressions:

Equipment: TRX
Description:
  • Straps are mid-length
  • Single handle mode, body standing facing the anchor
  • Start with a wide stance and a high elbow position
  • Keep elbow tight to the body for start, bringing your fist to about chest height
  • For a bigger challenge, inch feet forward to create a larger angle with your body, eyes looking at the anchor
  • Lower body back so that arms are in a T (extend elbows), keeping core engaged (plank position), eyes follow hand to the floor
  • Rotate the hips and shoulders back to anchor, then bend the elbow to bring fist to chest as the other hand goes toward the strap
  • Maintain an engaged core and scapular retraction with the rotation, drive the movement from core and back without turning it into an arm-dominant exercise
  • To make it easier use an off-set foot position
  • As a progression, give client a hand to reach for and push down (he/she has to resist)
Common Error(s): Not engaging core | Rounded shoulders | Inappropriate momentum
Spotting:
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