How to do a TRX Rocket Launchers
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About TRX Rocket Launchers
Workouts with TRX Rocket Launchers
Target muscles worked
Instructions for Proper Form
Designed to boost lower body power and cardiovascular endurance, TRX Rocket Launchers are a high-intensity exercise that targets the quads, glutes, and calves. This plyometric movement enhances explosive strength and agility, offering a challenging variation for those aiming to elevate their fitness routine.
- Grasp both TRX handles such that the handles are next to your armpits.
- Adjust your positioning by walking your feet back until you reach your desired angle for this exercise.
- Bend at the knees into an angled squat position. Pause for a moment in this position.
- Engage your quads, glutes and hamstrings to drive the balls of your feet into the ground and explode out. Your feet should leave the ground momentarily.
- Land softly by slowly bending at your knees and keeping tension in your quads, glutes and hamstrings. Keep a slight bend in your knees as you swing back down.
- Maintain good posture by keeping your core engaged, shoulders back and chest up.
- You should feel this exercise primarily in your quads, glutes and hamstrings.
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Alternative Exercises to TRX Rocket Launchers
1. TRX Chest Press
29.4 mSCORESWAPPED 13 TIMESTRX Chest Press is a compound, bodyweight exercise that primarily targets the chest, shoulders, and triceps. The use of TRX straps adds more instability, and less restricted range of motion compared to other variations of the movement. Because the resistance can be adjusted by changing the angle of your body, this is a great exercise for burning out since you can easily adjust the resistance in the middle of your set.
2. Air Squats
92.1 mSCORESWAPPED 7 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
3. TRX Row
37.7 mSCORESWAPPED 7 TIMESTRX Row is a compound, bodyweight exercise that primarily targets the back. The use of a TRX strap helps to prevent compensating for strength discrepancies between sides, while also adding some instability to the movement. You can also easily add or remove resistance during your set by stepping your feet closer or further from the anchor point. This is a great exercise for adding some variety to your rows, as well as building strength.
4. TRX Fallout
54.2 mSCORESWAPPED 5 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.
5. Kettlebell Goblet Squat
0.7 mSCORESWAPPED 4 TIMESThe Kettlebell Goblet Squat is a compound exercise that targets the quads, glutes, and core, emphasizing proper squat form and depth. Holding the kettlebell close to the chest improves posture and engages the core, offering a safer alternative for individuals with lower back concerns. This variation is particularly effective for beginners to learn squat mechanics and for experienced lifters to enhance squat depth and lower body strength. The added front load challenges stability and increases the demand on the anterior core, making it a versatile exercise for improving functional strength and mobility.
- Intermediate
- Quads
- Kettlebells
6. TRX Squat
40.6 mSCORESWAPPED 3 TIMESTRX Squat is an easier variation of squats. Like other squats, this compound movement primarily targets your quadriceps. By grasping the TRX straps, you can help support yourself as you descend into the squat, as well as being able to assist yourself as you return to a standing position. This can be a good starting point for building the strength needed to perform more challenging squat variations.
7. Standing Broad Jump
36.6 mSCORESWAPPED 2 TIMESStanding Broad Jump is a compound, explosive exercise that primarily targets the quads, glutes, and hamstrings. By jumping forward from a standing position, you develop power and explosiveness in your lower body. This exercise is a great way to improve your jumping ability, agility, and can be easily incorporated into plyometric training.
- Beginner
- Quads
8. TRX Bicep Curl
25.2 mSCORESWAPPED 2 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike many other variations, this exercise relies on bodyweight to provide resistance. The use of TRX straps helps to prevent compensating for any discrepancies in strength between sides, as well as making it easier to adjust your resistance mid set.
9. TRX Split Squat
71 mSCORESWAPPED 2 TIMESIncorporates the TRX suspension trainer to perform split squats, adding a balance and stability challenge. This variation targets the lower body muscles while engaging the core, improving functional strength and balance.
10. TRX Resisted Rotation 1
59.6 mSCORESWAPPED 2 TIMESTRX Resisted Rotation 1 is an exercise that requires you to essentially begin to fall sideways before engaging your core to resist that movement, and pull yourself back to a standing position. This is a great exercise for developing core strength and stability, as well as a great exercise for improving overall balance. Because you’re holding the TRX straps in your hands, you’ll also be getting some work for your shoulders.