How to Do
How to Do Trx Back Extension
Each trx back extension should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this trx back extension.
Beginning
Beginning TRX Back Extension
Stand facing the anchor point with the TRX straps at mid-length. Extend arms overhead in an I position, palms forward, with TRX suspension tensioned. Feet should be shoulder-width apart, with weight evenly distributed on the balls of your feet. Tuck your chin, lower your hips down and back, and keep your arms and legs straight. Isometric holds true.
Movement
TRX Back Extension Movement
1. Adjust the TRX system so that it's at its longest, then face the equipment, and grasp the handles with your palms facing the ground.
2. Bring your arms overhead, with your elbows fully extended. Your palms should now be facing forward. Lean back and walk your feet forward slightly. The further forward you walk your feet, the harder the exercise will be.
3. Place your feet a few inches apart, with your weight pushed back onto your heels. Your heels, knees, hips, shoulders, and head are in a straight line.
4. Tighten your abdominal muscles to help you maintain your alignment, and pull your shoulder blades back and down. This is the start position.
5. Keeping your arms fully extended and your heels in contact with the ground, push your hips back and fold forward at the hips. The majority of your weight will be on your arms. Slowly push your hips forward using your spinal erectors to bring you back into the start position, making sure that your heels, knees, hips, shoulders, and head are again in a straight line.
6. Make sure that you don't jerk your hips forward to perform the exercise. If you find yourself doing this, slide your feet backward a little. This will reduce the difficulty of the exercise.
Benefits
TRX Back Extension Benefits
This exercise can be done at home or in the gym, as long as you have the versatile and very portable TRX system.
This exercise strengthens all the muscles in the back and also involves the rear shoulder muscles.
Your core will also get a workout as it is activated to hold your body in proper alignment during the exercise.
