TRX Pull Through Exercise Images
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TRX Pull Through
Target Muscles
Equipment Required
Exercise Type
Reps Only
How To Do
Stand facing away from the TRX anchor, holding the handles with arms extended and body at an incline. Hinge at your hips to lower your torso and let your arms reach overhead, then drive through your heels and extend your hips to pull your body back up, bringing the handles toward you. Keep your core tight and squeeze your glutes at the top.
Step-by-Step Instructions
- Stand facing away from the TRX anchor point.
- Hold the TRX handles with an overhand grip, palms facing each other.
- Walk your feet forward until your body is at an incline, arms extended, and heels are slightly elevated.
- Keeping your core engaged and body straight, lower your hips towards the ground by bending at the waist and allowing your arms to extend overhead.
- Pull your body back to the starting position by driving through your heels and extending your hips, while simultaneously pulling the handles towards your body.
- Squeeze your glutes at the top of the movement.
- Repeat for the desired number of repetitions.
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Frequently Asked Questions
- What muscles does the TRX Pull Through work?
- The TRX Pull Through primarily targets the glutes and back muscles, making it an excellent posterior chain exercise. It also engages the shoulders and abs as secondary stabilizers, helping improve core strength and overall upper body stability.
- Do I need special equipment for the TRX Pull Through?
- Yes, you need a TRX suspension trainer securely anchored to perform this exercise. If you don’t have a TRX, you can use gymnastic rings or resistance bands as alternatives, though the movement mechanics will differ slightly.
- Is the TRX Pull Through suitable for beginners?
- The TRX Pull Through can be adapted for beginners by adjusting body angle to reduce resistance. Start with a more upright position and focus on proper hip hinge technique before progressing to a steeper incline for more challenge.
- What are common mistakes to avoid when doing a TRX Pull Through?
- One common mistake is rounding the back instead of hinging at the hips, which can strain the lower spine. Avoid letting your core disengage keep it tight throughout the movement and ensure you’re driving through your heels to activate the glutes effectively.
- How many sets and reps should I do for TRX Pull Through?
- For general strength and toning, 3 sets of 10–12 reps works well. If your goal is endurance or mobility, you can increase to 15–20 reps with lighter resistance or adjust your tempo for slower, controlled movements.
- Are there safety tips I should follow for TRX Pull Through?
- Ensure your TRX is anchored securely before starting and maintain a controlled pace throughout. Avoid jerking motions, keep your core tight, and stop immediately if you feel pain in your lower back or shoulders.
- What variations can I try for the TRX Pull Through?
- You can make the TRX Pull Through more challenging by adding a single-leg stance or incorporating a pause at the top of the movement. For a core-intensive variation, perform the exercise with a slower tempo and focus on holding the extended position.