TRX Swimmer’s Pull

The TRX Swimmer's Pull is a good movement to get that end range 'pull' needed to propel you in swimming (breaststroke, front crawl, butterfly). The level of difficulty can be modified by leaning more towards the ground, which puts you closer to the TRX anchor.

Primary muscles worked

  • Lats

Secondary muscles worked

  • Core
Body Part

Body Part:






Step 1: Position yourself by standing upright facing the TRX anchor. The TRX straps are set to hip level, and your foot stance is staggered, with the front foot flat on the floor, and on the ball of the back foot. You are holding the TRX handles by your sides.

Step 2: Proceed by leaning back. As you are leaning back, your weight is transferring to the back foot. Your back foot is now flat on the floor, and your front foot is on the heel only.

Step 3: At the same time, you are allowing the extended arms to rise up in front of you, all the while bracing at the shoulders to keep the shoulder girdle muscle engaged.

Step4: rhomboids to return back up to the starting position, you are simultaneously pushing your arms downward towards your sides, as your transfer your weight back to the front foot, placing the foot flat on the floor again; make sure to retract the shoulder blades to help engage the back muscles.

Step 5: Repeat this movement several times before switching legs, to ensure the balance of usage between both legs.

How to progress the exercise

Due to your arms being outstretched during this exercise, any slight change in angle will create sufficient change in overload to the muscles, so the best progression for this movement is to lower yourself by several degrees towards the floor. Lower yourself slightly more as needed.

Additional Information

Be mindful of your exercise form, as it is easy to compensate with the bigger lat muscles, or by thrusting your hips forward for momentum.

TRX Pro 4 Strap



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.

TRX Pro 4 Strap

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.

TRX Pro 4 Strap

TRX Hamstring Curl

The TRX Hamstring Curl is a preceeding movement towards the Supine Hip Extension to Leg Curl. It’s a good beginning posterior chain (Glutes, hamstrings, lower back) activator and is loved by runners around the world.


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