TRX Snow Angels

Girl performing TRX Snow Angels

The TRX Snow Angels exercise allows you to keep shoulder stability in the posterior shoulder girdle muscles (rear delts, infraspinatus, rhomboids) while dynamically raising and lowering the arms, focusing on scapulo-humero rhythm. The goal of this exercise is to be aware of the scapula movement when raising and lowering the arms, and to ensure the proper muscles are firing to do this (eg: serratus anterior), as opposed to overcompensating with muscles that tend to get overtight, such as the levator scapula)

Primary muscles worked

  • Deltoids
  • Infraspinatus
  • Rhomboids

Secondary muscles worked

  • Core
Body Part

Body Part:




Step 1: Stand upright facing the TRX anchor, keeping your feet slightly staggered.

Step 2: Insert your arms into the TRX handles, and maintain them at wrist level.

Step 3: Proceed to engage your back and shoulder muscles by pulling back on the TRX straps; the straps are fully extended and taught.

Step 4: While keeping the tension, process to lift your arm above your head, and back down, as if creating a Snow Angel in the snow, focusing on keeping your shoulders and upper back muscles engaged.

Step 5: Repeat this movement several times.

How to progress the exercise

Using a weighted vest will add more resistance to this exercise. Executing this movement either on one leg, or pulling with only one arm, or doing the whole movement with one leg and one arm is much more of a challenge that will require greater core control and concentration. Of course, you can always add a BOSU or stability disc for greater workout intensity.

Additional Information

A solid plank position is important for maintaining good posture during this exercise. If uncertain, revise the TRX Plank.

Girl performing TRX Snow Angels



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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