8 Essential TRX Exercises Every Man Must Master

Has modern life left you weak, aching, and losing the muscle you once had?

Most guys sacrifice physical health for career success, struggling to keep up with kids and lacking their former strength.

But after coaching thousands with suspension training…

I’ve discovered 8 essential muscle groups separating strong men from those who just get by…

So in this post,  I’m going to show you 8 TRX exercises that target these muscles and why you must master them to reclaim your strength.

I’ve also created a 4-week workout plan using these 8 exercises that you can grab for free below…

But before you use it, let me show you the proper technique for each TRX exercise.

To start, let me show you how to forge an indestructible back…

1. Forging Indestructible Spinal Stability

I once had a client who was embarrassed…

Because he could manage million-dollar projects, but couldn’t even lift his own kid into a car seat without wincing in pain.

His wife had to do it instead, making him feel useless.

Here’s what was happening to him, and maybe you too.

The problem wasn’t his arms or legs.

It was his erector spinae.

The muscles that run up your spine like the ropes holding a sailing mast upright.

These muscles lie on either side of your vertebral column:

• They stabilise your spine during movement
• Keep you upright when you walk or stand
• And help you lift heavy things safely.

But hours hunched at a desk make those support cables go slack

And your spine becomes vulnerable and weak.

That’s why when you lift objects, you get that sharp back pain you can’t pinpoint.

So, how do you strengthen them?

Let me show you…

Don’t have time to read the post in full? Then watch the video below to learn 8 Essential TRX Exercises Every Man Must Master…

https://www.youtube.com/watch?v=0kagharKp1Q

The Most Effective TRX Back Exercise for Pain-Free Stability

Get the straps over your shoulders and take a wide stance…

In the video demonstration below, make sure to hold yourself at the top for 5 seconds

https://youtube.com/shorts/QSMlEKWolLg

1. Squeeze your core and extend arms until your body is straight
2. Hold for 5 seconds, feeling your middle back engage
3. Squeeze abs hard to curl back in

Now that you’ve built spinal stability,

let’s tackle the muscle weakness responsible for why it’s a struggle to stand up from the floor….

2. Reversing Leg Muscle Weakness

Ever noticed how getting up from the sofa or floor feels a lot harder than it used to?

The problem isn’t age, it’s your quadriceps.

These are the powerhouse muscles at the front of your thighs.

Meant to work like hydraulic pistons, driving you upward with explosive force.

They do three crucial jobs:  

• They straighten your knee when you walk, run, squat, or jump.  
• They lift your thigh when you climb stairs. 
• And they keep your kneecap steady so everything moves smoothly.

But when you spend hours sitting, those pistons lose their power.

So you compensate with your arms, weakening your quads further, and the cycle continues.

So how do you break this cycle and strengthen these hydraulic muscles?

Let me show you…

The Best TRX Leg Exercise for Strength

Place one foot directly in line with the anchor…

https://youtube.com/shorts/lag5gkT4hV0

1. Keep torso slightly bent to load your quads
2. Straighten leg and squeeze quads hard
3. Lunge back slowly (2 seconds), lightly touch ground
4. Return up in 2 seconds, then squeeze hard at top for 2 seconds

Now that you can stand with power and grace,

let’s fix that weak grip and sporting arm strength…

3. Fixing Weak Grip & Sporting Arm Strength

Do you now find that playing racket sports leaves your forearms burning, your grip slipping, and you miss shots you’d normally make easily?

Here’s what’s really going on:  

After years of inactivity, the muscle that powers your grip has gone dormant…

The brachioradialis muscle.

It’s like the grip strength engine in your forearm that most people ignore.

And it’s also responsible for wrist stability and injury prevention.

Crucial for any sport that requires pulling, gripping, or elbow strength.

So when it’s weak, so is your game.

But how do you strengthen it AND your performance?

Let me show you…

A Powerful TRX Exercise for Grip Strength

Get an overhand grip on the handles…

https://youtube.com/shorts/8EOeFA4EPOY

1. Lean back slightly, squeeze forearms and biceps at the top
2. Lower slowly (2 seconds), keeping slight bend at bottom
3. Return up squeezing forearms, rotate thumbs up for extra squeeze at top
4. Repeat the movement

Now that you’ve built grip strength,

let’s tackle the muscle weakness for why you get left behind on hikes…

4. Fix Weak Hip Flexors Sabotaging Your Mobility

Ever find the first mile of a hike goes great, but then, you’re falling further behind…

Not because your lungs or heart can’t handle it,

But because your hips won’t lift your legs properly?

Here’s what’s really going on…

Imagine your body as a relay team, your hip flexors are the first runner.

They are located at the front of your hips, and their main job is to lift your thigh upward.

But hours spent sitting have left them tight and weak. 

So they fail quickly and can’t drive your legs forward at pace

That’s when every step feels heavier and heavier…

And your other muscles have to work overtime to compensate for the weakness.

This leads to compensatory pain, especially in the lower back.

So how do you strengthen this crucial muscle?

Let me show you…

TRX Exercise to Strengthen Weak Hip Flexors

Get your feet in the straps and into a press-up position.

https://www.youtube.com/watch?v=gAKbUho1PP8

They are the first exercise in this workout video.

1. Keep core engaged in press up position
2. Drive knee to elbow, hold at top while pulling down with leg
3. Lower slowly and repeat on other side

Now that you can power through hiking trails.

Let’s tackle why you lack the strength to pull furniture around with ease.

By the way, if you want all 8 of these exercises structured into a complete 4-week plan, grab it below for free…

It’ll save you from guessing how to put this together.

5. Build Powerful Back Pulling Strength

When was the last time you had to consistently pull something heavy?

Here’s the problem: our modern lifestyle has you constantly pushing:

Doors, Shopping carts, Lawn mowers…

But rarely pulling.

That’s why your lat muscles, the big wing-like muscles on the sides of your back, start to fade away.

Think of them like the pillars of a bridge holding up your upper body.

When they weaken, everything suffers:

• Your pulling power in activities like climbing or moving furniture drops,
• Your core stability decreases, and even your breathing is affected.
• It’s also why you can’t do a single pull-up or keep up with your kids on the monkey bars.

So how do you strengthen them?

Let me show you

The #1 TRX Exercise for Pulling Power

Grab the handles with your palms upwards.

I like this grip because it mimics real-life pulling.

https://youtube.com/shorts/TP3Swv4kd3M

1. Start at top, squeeze lats by driving elbows down and back
2. Lower slowly (2 seconds), stretch at bottom
3. Drive elbows back and down to return up, give extra hard squeeze
4. Repeat the movement

Now that you’ve strengthened your pulling foundations,

let’s tackle the muscle weakness leaving you vulnerable to injury just from twisting…

6. Gain Rotational Core Stability

Picture this…

It’s the 7th hole, and already your lower back starts aching…

And you feel a sharp twinge in your side after a particularly aggressive swing.

Sound familiar?

Well here’s what’s actually happening:

Your obliques have become completely dormant from years of sitting rigid.

They’re like your body’s shock absorbers for twisting movements sitting at the sides of your core.

• They’re crucial for rotating your torso during any twisting motion
• Stabilising your spine when you bend sideways
• And maintaining core stability during dynamic movements.

When these muscles are weak:

1. You lose 70+ yards of driving distance
2. And put yourself at risk for side strains and chronic lower back pain.

So how do you rebuild your rotational power?

Let me show you…

An Effective TRX Core Exercise for Rotational Stability

Grab the straps and get them above your head.

https://youtube.com/shorts/_57VyKEvOys

1. Take a slight step inwards
2. Extend body out until you feel a stretch down the side
3. Squeeze core to rise back up and squeeze again at top
4. Repeat

Now that you’ve regained driving power,

let’s tackle the muscle weakness causing you to hunch and look old…

7. Correcting Your Slouch (For Good!)

Ever get told for a photo,

“Honey, can you stand up straighter, you’re slouching?”

But when you try, your shoulders feel locked in place?

Here’s what’s happening:

Your rear shoulder muscles should be pulling your shoulders back

So your chest sticks out and you stand tall.

But they’ve gone weak and dormant.

They’re also responsible for stabilising your shoulder joint during overhead movements.

Meanwhile, your chest muscles have tightened up, turning your upper body into a muscular tug-of-war.

And right now, your weak rear delts are losing, big time.

This imbalance:

1. Yanks your shoulders forward
2. Locks you in a hunch
3. And puts strain on your neck and upper back.

So how do you strengthen those rear shoulder muscles to pull your shoulders back?

Let me show you…

The Best TRX Exercise to Fix Rounded Shoulders

Grab the straps and raise your hands so they’re in line with your nose.

https://youtube.com/shorts/5RX2hUhYyJk

1. Squeeze shoulders by pulling straps hard
2. Lower slowly (2 seconds), stopping before arms straighten
3. Return up, rotate knuckles upward and squeeze rear shoulders extra hard at top

Now that you can stand tall with confidence,

let’s tackle the hidden muscle weakness that’s stealing your explosive power…

8. Awakening Your Most Powerful Meta Muscle

Imagine you own a classic Ford Mustang.

Except under the hood, it’s got the engine of a go-kart.

That’s your body right now.

Thanks to hours of sitting, your body’s real power engine, your glutes, has shutdown.

The glutes are a trio of muscles in your butt that should be firing every time you move…

Supporting your posture, powering your legs, and keeping your hips stable.

But all that sitting has made your glutes weak:

• So your body compensates by overusing your lower back and hamstrings for power generation.  
• This results in tight hamstrings and a sore lower back from simple things like standing at a sports game.

So, how do you wake your glutes up and get your body’s engine running at full power?  

Let me show you.

Before I show you what’s next, don’t forget to grab that 4-week workout plan for free below

It has all 8 exercises programmed so you can start building real strength immediately...

Best TRX Exercise For Glute Strength

Get both feet in the straps, lie on your back and lift your bum an inch off the ground.

This is your starting position.

https://youtube.com/shorts/K4semOIlcMY

1. Squeeze glutes hard before moving
2. Drive glutes up, hold for 2 seconds
3. Lower slowly

But here’s the thing, now that you’ve eliminated all the hidden weaknesses sabotaging your strength

There’s still one thing missing that separates the guys who look strong from those who don’t.

Impressive arms.

So watch this post next and I’ll show you the 4 TRX moves that target your arms from 4 different angles.

To build the kind of arm muscles that make people take notice.

Whether you’re carrying groceries, playing with your kids, or just rolling up your sleeves at work.

Here’s to your Fitness Freedom!

Coach Adam