5 TRX Exercises to BULLETPROOF Your Back Forever

Does your back feel weak and stiff even after doing all those back exercises?

Most routines only target your back muscles, ignoring your core, legs, and hips….

Which are the rest of the kinetic chain that actually protects your spine.

But after coaching over 8000 people with suspension training, I’ve seen what happens when you train your back as an integrated system.

So in this post, I’m going to show you five TRX moves that bulletproof your back…

By strengthening every link in the chain, no matter your experience.

To start, let me show you the essential muscle group that supports your spine, and it’s not even in your back.

Link 1 – TRX Hamstring Exercise

Don’t have time to read the post in full? Then watch the video below to learn the 5 TRX suspension training exercises to BULLETPROOF your back forever…

https://www.youtube.com/watch?v=4A6eqXzxi0A

Think of your hamstrings like the foundation of a house.

They’re the muscles at the back of your legs that connect directly to your pelvis.

They hold it stable so your spine can sit in its natural curve.

But when they’re weak, which happens to most people who sit all day, the foundation starts to crack and tilt.

Suddenly…

Your pelvis tips…

Your lower back flattens out…

And your spine has to work overtime just to hold you upright…

That’s why your back hurts even when you’re not doing anything wrong.

So how do you rebuild your hamstring strength foundation?

Let me show you, skip to 05:46 in this video here….

https://www.youtube.com/watch?v=QqN2wpH1wb0

1. Start with your feet in the straps and lift your bum off the ground
2. Squeeze your hamstrings hard and drive your heels toward your bum over 2 seconds, imagine crushing a ball between your heels and bum
3. Hold that squeeze at the top for 2 seconds
4. Now here’s the key: slowly lower down…
5. But stop just before your legs straighten. Don’t fully extend, or you’ll lose tension on the hamstring muscles.

Maintaining tension is the number one muscle-building stimulus, so keep it tight and repeat.

Go for 3 sets of 6 – 12 reps

And stretch your hamstrings for 30 seconds after each set.

Now that you’ve fixed the foundation…

Let’s strengthen the deep spinal muscles that hold your spine tall and upright…

Link 2 – TRX Erector Spinae (Back Core) Exercise

Think of your spine like a sailing mast with ropes keeping it upright and stable.

Those ropes are your erector spinae…

Deep muscles that run from your lower back all the way up to your neck.

But when you sit hunched over a computer for hours, these muscles get slack and weak…

Causing you to slouch forward.

Strengthen them, and you’ll have strong internal ropes keeping you tall and upright.

So how do you do that?

Let me show you how so you can counteract hours of desk sitting…

https://www.youtube.com/shorts/pxyvXWVjojE

1. Start with a wide stance, straps over your shoulders
2. Brace your core tight, like someone’s about to punch you in the stomach, then slowly extend out over 2 seconds
3. Here’s the key part: hold at full extension for 5 seconds. This is where your spinal erectors are really working
4. Then squeeze your core extra hard to fold back in

If you find these hard, just reduce the angle by stepping away

Go for 2 sets of 3 – 6 reps

Now that your spinal stability is fixed…

Let’s move to the muscle that activates your body’s natural weight belt…

Link 3 – TRX Transverse Abdominus (Front Core) Exercise

Ever tweaked your back just picking up a bag?

That’s your internal support system failing when you need it most.

Your transverse abdominis wraps around your midsection like a natural weight belt.

When you’re about to lift something this deep muscle should tighten automatically…

Creating a balloon of support around your spine.

But after hours of sitting, it goes dormant.

And your spine’s got no backup support.

So, how do you wake up your body’s built-in weight belt?

Let me show you…

Just holding a plank isn’t enough to engage and strengthen your transverse abdominals.

You’ve got to focus on squeezing your core and THEN draw your belly button back towards your spine.

It feels a little strange at first, but stick with it:

https://www.youtube.com/shorts/QjgEe5e-4JY

1. Get into the plank position with your bum just above parallel
2. Squeeze your entire core
3. Then draw your belly button towards your spine and hold it there for as long as you can

Repeat this for 5 sets. Resting for 10 seconds between each one

Now that you’ve reactivated your internal support system…

Let’s strengthen the muscles that control your shoulder blades and rounded posture.

Link 4 – TRX Trapezius and Rhomboids Exercise (Upper Back)

Your trapezius and rhomboids work like reins controlling your shoulder blades.

Their job is to pull your shoulders back and keep your upper back strong and stable.

But when those reins lose their strength…

Your shoulders slump forward…

Your head drops…

And your neck takes all the strain.

Re-strengthen those reins, and your posture snaps back into place with your chest proud and your head upright.

So how do you do that?

Let me show you…

https://youtube.com/shorts/dmdK79vlyiI

1. Start at the top, elbows up and pulled back, chest out, with a slight angle
2. Slowly lower over 2 seconds
3. Then at the bottom, actively push your arms forward to stretch your upper back.
4. Don’t just hang, control that stretch
5. Drive your elbows up and out, pulling up with a powerful back squeeze over 2 seconds
6. Hold at the top and squeeze your upper back extra hard for another 2 seconds

Do 3 sets of 10-15 reps

Now that you’ve strengthened your upper back…

Let’s unlock the essential flexibility in your mid-back and take pressure off your lower spine…

Link 5 – TRX Thoracic Spine Extensions Exercise

Your thoracic spine area is like the swivel mechanism on an office chair.

It’s supposed to handle all your twisting and turning so your lower back doesn’t have to.

But when it locks up from hours of sitting still, your lower back is forced to twist beyond its natural range.

Which leads to:

• Disc strain
• Muscle spasms
• Sharp pains when you reach or turn

Free up that swivel, and your spine can rotate safely without strain or pain.

So how do you unlock it?

Let me show you…

https://www.youtube.com/shorts/pcmFd9LsLwc

1. Set your straps at knee height and kneel down, facing away from the anchor point
2. Extend your arms forward and slowly drive your chest down, creating a gentle arch in your spine
3. Then add a gentle rotation from side to side
4. Hold this for around 20 seconds, breathing deeply and calmly
5. Slowly return to neutral and repeat 5 times

So now you’ve got five moves that strengthen every link in your back’s support system…

But here’s what most guys miss:

You can have the strongest, most pain-free back in the world, but if your arms look soft and undefined…

No one’s going to notice the work you’ve put in.

If you want a physique that actually commands respect, you need both a strong back and arms that look strong in a t-shirt

So check out this post next, and I’ll show you the four TRX exercises that build defined arm muscle fast, right from home.

Here’s to your Fitness Freedom!

Coach Adam aka TRX Traveller