Although the pull-up is a great upper-body pulling exercise, the traditional bar method is not accessible to many. TRX pull-ups offer a great alternative.
Although they aren’t designed for full pull-ups, there are many ways that suspension trainers can be used to help diversify your training and break down plateaus.
What is the TRX pull up so special? TRX handles don’t have a fixed position like pull-up bars. This allows your shoulders to move freely through their full range. The adjustable strap length lets you use your feet to support your weight while you gain strength.
Many people make the mistake of turning their bodies back towards the anchor and performing a more horizontal pulling motion. It is important to pull vertically when doing pull-ups.
Place the TRX so that your head is directly above the TRX. Your feet will be supported by the surface or the floor. Adjust the TRX straps to allow you to position your arms so that your arms are fully extended overhead.
Instructions
- Anchor Hold the TRX high up, with the straps down. Place your feet on the ground beneath the straps, and reach out to grab the handles with your arms. You can bend your knees or extend your arms. The more far your feet are from the hips, the more difficult it will be to move.
- Engage your core, scapulas and glutes. Then use your lats for pulling your elbows to your sides. As needed, push your feet forward.
- Hold till your chin reaches the handles. Then, lower yourself using control to return to the original position. For three sets of 8-12 repetitions, or as many reps as you like, do the following:
Additional Tips
- Begin the move by putting your hips directly below your shoulders.
- Maintain a neutral neck and don’t reach for your chin.
- Keep your spine straight and keep your head up.
- To help you pull, don’t press your hips forward.
Progress the move
Once you have mastered the TRX pullup with your knees bent and your feet on the ground, move on to these two variations.
L-Sit TRX Pull-Up
- The suspension trainer should be secured to your ceiling, with the straps straight down. Place your feet on the ground beneath the straps, and reach out to grab the handles. Flex your feet and extend your legs.
- Engage your core, scapulae and glutes. Next, use your lats for support as you pull your elbows towards your sides. As needed, support your feet with your heels. Do not lean back or press your hips upwards.
- When your chin reaches the handles’ height, you can lower yourself and return to the original position.
- Continue to do three sets of eight-12 repetitions, or as many reps as you need.
Elevated TX Pull-Up
- The suspension trainer should be secured overhead with the straps straight down. The strap length should be adjusted so that the handles are an arm’s reach above the shoulders if you are sitting on a chair or bench.
- To straighten your arms, lift your heels off the surface by grasping the handles. Your hips should be in the air above the floor. (If your hips are pointing towards the floor, raise the handles.
- You can reposition your body as necessary to ensure that your torso and legs are perpendicular to each other. For comfort, keep your knee bent slightly.
- Engage your core, scapulae and glutes. Next, use your lats for pulling your elbows towards your sides.
- When your chin reaches the handles’ height, you can lower yourself and return to the original position.
- Continue to do three sets of eight-12 repetitions, or as many reps as you need.