How to do a TRX Resisted Rotation 3
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Resisted Rotation 3
Instructions for Proper Form
The TRX Resisted Rotation is a compound exercise designed to improve core stability and rotational strength, specifically targeting the obliques. It stands out for its dynamic movement, enhancing functional movement patterns essential for athletic performance. The exercise's resistance component ensures a challenging workout, contributing to better core engagement and power.
- Stand upright in a staggered stance with your right foot in front and your right side facing the TRX anchor holding the TRX handles with clasped hands in front of your chest. Fall away from the TRX anchor as you rotate your shoulders to the right to extend your arms. Keep your arms extended as you rotate your shoulders to bring the TRX handles back to in front of your chest. Return to the starting position and repeat with the opposite side.
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Alternatives & Variations to TRX Resisted Rotation 3
1. Russian Twist
96.2 mSCORESWAPPED 9 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
2. Ab Crunch Machine
96.1 mSCORESWAPPED 7 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
3. TRX Fallout
54.2 mSCORESWAPPED 6 TIMESThe TRX Fallout is a comprehensive exercise that strengthens the core, shoulders, and chest by extending the arms in front while maintaining stability. This challenging variation not only enhances core stability but also improves upper body strength, offering a dynamic and effective range of motion.
4. Cable Wood Chop
76.3 mSCORESWAPPED 5 TIMESThe Cable Wood Chop is a compound, rotational exercise targeting the obliques and core, enhancing rotational strength and stability. It mimics real-life movement patterns, beneficial for functional strength and improving athletic performance. The cable system ensures constant tension, making it more challenging than free-weight alternatives.
- Intermediate
- Abs
- Hi-Lo Pulley Cable
5. Cross Body Mountain Climber
44.5 mSCORESWAPPED 4 TIMESCross Body Mountain Climber is a compound bodyweight exercise that primarily targets the core. It involves holding a plank position and driving your knees toward the opposite elbow, adding a twist to each rep. This variation increases the engagement of your obliques compared to the standard Mountain Climber, and enhances stability and coordination.
- Intermediate
- Abs
6. Crunches
94 mSCORESWAPPED 4 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
7. Bicycle Crunch
91.8 mSCORESWAPPED 4 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
8. TRX Resisted Rotation 2
75.2 mSCORESWAPPED 4 TIMESTRX Resisted Rotation 2 is a more difficult variation of TRX Resisted Rotation 1. The exercise offers similar benefits with a bit more challenge. By keeping your feet together instead of spread, you narrow your base and add more instability to the movement. This is a great exercise for developing core strength, stability and balance.
9. Leg Raise
96.5 mSCORESWAPPED 3 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.