By Brian Diaz
Continuing with our introduction into upper body exercises, this month we’ll add a full-body dynamic move that brings in the shoulders. I use this movement often to warm up and start the TRX session. But you can also advance this into a more explosive plyometric series in the middle or at the end of your 30-60 minute routine.
Start with the handles lengthened midway on the TRX Suspension Trainer. Standing, face away from the anchor point, leaning slightly forward with a hand on each handle, with the trainer coming just over the shoulders. You should be leaning far enough forward that the heels are elevated off the ground, shifting some emphasis to the calves during the squat.
With the arms extended and angled slightly in front of your body’s frontal plane (straight up and down), the movement is initiated by dropping down into a squat. As you lower into the squat, flex at the elbows and bring the handles down to the shoulders. When you have reached the lowest point of the movement, the heels should still be elevated off the ground, knees and hips flexed, arms flexed and on the shoulders, and still slightly leaning forward.
At this point, extend at the knees, hips, and elbows, coming back to standing with the arms extended slightly out in front of the body just like the starting position.To add intensity to this exercise, add a hop as you come up out of the squat, finishing the shoulder press while off the ground.
# # #
Brian Diaz is the head physical therapist and sports specialist at ActivEdge Fitness & Sports Performance. He is a Level II Certified TRX Suspension Trainer and a USA Triathlon Certified Coach. Follow him on Twitter (@JediTriathlete) or go to his website at ExperienceTheEdge.com for more exercise ideas.
