TRX Body Saw

Man performing the TRX body saw

The TRX Body Saw is a dynamic form of the plank position, executed on the elbows, in order to get more ab/core recruitment. Great for dynamic shoulder stability and core activation, especially in the Saggital/font-to-back plane of movement.

Primary muscles worked

  • Abs

Secondary muscles worked

  • Shoulder
  • Groin
  • Quads
Body Part

Body Part:




Step 1: Begin this movement from a plank position, on the forearms, as opposed to the hands; aligning your shoulders directly above the elbows.

Step 2: While maintaining a solid plank, begin to bring your body forward by pressing down through your forearms, without actually moving your arms. The resulting motion will end up with your shoulders past your elbow level.

Step 3: Once you have reached as far forward as you can, being to press upward through your forearms, resulting in a movement of your body back to the starting position.

Step 4: Repeat this flexion/extension of the shoulders ( ie: pressing down and up through the shoulders) several times.

How to progress the exercise

This explosive movement can be progressed by increasing the height of the hop. Also, pausing on the landing foot after having completed the hop (keeping the knee at chest level) is another layer that can be added to this movement. Incorporating a BOSU under your front will add an additional challenge level.

Additional Information

This movement can be regressed to a more comfortable level by taking away the hop, as well as reducing the drive of the knee. Once you get comfortable with the less explosive version, you can go to the hopping version.

Man performing the TRX body saw



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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