By Brian Diaz
This move is one of the best for getting activation of the shoulder stabilizers. Swimmers, cyclists, rowers and obstacle-course athletes alike will be strong when it counts!
For the external rotation “W,” start the movement standing and facing the TRX anchor point. The handles should be at full length. Pull the elbows up at the side but drop then slightly lower than shoulder height, making the W. Starting with the forearms facing forward or down, depending how upright you are, rotate the arms back before returning. Focus on limiting the movement to just rotation of the shoulder and very little, if any, pinching of the shoulder blades (those muscles will get activated by other types of TRX rows).
For the internal rotation W, start the movement standing and facing away from the TRX anchor point. Use the same starting position as above but the body will be leaning slightly forward and the rotation of the shoulders is forward this time instead of backward. This movement is easier, but still resist the temptation to not “press” the handles together as you come to a more upright position, recruiting from the chest and not isolating the rotators of the shoulder.
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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.
