One common question I get asked a lot, especially on Insta, is how can I squat better with a TRX? By utilising over-head TRX squats. They can be more beneficial for these reasons…
Drive up AND backwards
Similar to a hack squat machine in a gym. Rather than just pushing straight up, an overhead TRX squat allows the quads to push backwards against the hands and shoulder stability. This allows a greater contracting and engaging of the quads to explode up. The same can apply to the glutes if that is the priority focus when exploding up. Notice how I am standing a step in-wards off standing fully up-right.
… this pushing backwards also allows a bigger stretch of the quads at the bottom of the movement by increasing the ability to sit deeper
Pull yourself down don’t just drop down
It also aids in the ability and focus of contracting the glutes and hamstrings to pull the body down. Don’t drop down, squeeze the hamstrings and quads as if nipping a large stability ball between them and you will feel the muscles engaging hard to pull the body down into a deep sitting position. Engaging the glutes and hams on the way down and quads on the way up, allows for and promotes greater development.
If you have over developed front shoulders that cause hunching and rounding. Pushing back against the TRX handles engages and challenges the upper back muscles and rear deltoids. Over time they develop and help pull the shoulders back, chest up and out.
4 sec downward phase
0 sec pause at bottom
1 sec contraction upward phase
0 sec pause at top
If the shoulders tire maintain feet position and grab the handles as a bicep curl against upper chest and hold there whilst leaning backward.
If there’s any specific TRX exercise or muscle area targeting you’d like to see? Let me know in the comments below or message me on Instagram @trxtraveller and I’ll make you a demonstration vid.
Stay safe, stay healthy
TRX’ing in: North East of England
Do you want the ability to achieve your fitness goals anywhere?
So did I… That’s why I developed the TRX Fitness Freedom programs: https://fitnessfreedomathletes.com/trx-programs/