Written on December 21, 2012 at 7:34 am, by Eric Cressey
The TRX Y is a fantastic exercise for correcting bad posture and strengthening the muscles surrounding the shoulder girdle. Unfortunately, it’s easy to fall into bad traps with technique on this exercise. In today’s post, I discuss some of the more common problems we see with the TRX Y – as well as the coaching cues we use to correct them.
The TRX Y is a tremendous addition to your corrective exercise and strength training programs, so be sure to put these coaching cues into action to reap all the benefits of performing this movement.
Great tutorial. Thanks for the coaching cues and trouble shooting. I have recently been using these with a couple of my women clients, so I had to smile when I saw the title on this video. As always, good stuff, Eric!
Another great video Eric. Agreed this exercise is often bastardized in the gym. It has so much potential, though. I love your “double chin” cue and “brace anterior core” those are very useful. Looking forward to more videos. We really appreciate them!
One of my favorite posture exercises that, yes, is often hard to cue to perfection. I also find that people are quick to start thrusting hips if the angle is too deep for them to manage with upper body only.
If an athlete is still having difficulty performing the exercise, I’ve found some effectiveness in having the athlete start in the “top” of the exercise first, taking out any slack in the straps, and cuing those lower traps, and then eccentrically lowering to the “bottom” position to complete the exercise.
Performing it this way immediately cleans up most mistakes that the athlete will make.
Great post. I would have loved to see a few reps from the back to see better how wide the hands are at the top of the motion (wide Y or narrow Y). I do some suspension training, but usually have people do this exercise on my set of wall cables.
Looks like quite a bit of lumbar extension with this young man. Might one coach ” to add some posterior pelvic tilt to reduce this and keep the spine more neutral.” Reduce anterior pelvic tilt.?
Great instruction Eric, love your teaching. One question about the cue to make double chin; I understand not wanting a forward head, but wouldn’t this cue lead to occipital atlanto flex ion, rather than the desired OA extension? Reference PRI cervical-cranial
I use this exercise all the time, so it’s good to see somebody else’s coaching. One thing I do to keep my clients in a line, is tell them the same cues for planking: tighten the core, squeeze the butt, tighten your quads. That locks the pelvis into place, increases the core activity of the exercise, and makes for smooth, solid movement.
I haven’t taking the C-C course yet, but I’d note that we aren’t going to an extreme flexed position; it’s just a cue to get them back to neutral. I don’t think you want to be at any extreme of the ROM.
December 21st, 2012 at 8:26 am
Thanks Eric!
This is going into my program asap. Got some funky scapular issues going on!
Keep up the great work!
December 21st, 2012 at 8:53 am
Great tutorial. Thanks for the coaching cues and trouble shooting. I have recently been using these with a couple of my women clients, so I had to smile when I saw the title on this video. As always, good stuff, Eric!
December 21st, 2012 at 9:25 am
Another great video Eric. Agreed this exercise is often bastardized in the gym. It has so much potential, though. I love your “double chin” cue and “brace anterior core” those are very useful. Looking forward to more videos. We really appreciate them!
December 21st, 2012 at 9:35 am
One of my favorite posture exercises that, yes, is often hard to cue to perfection. I also find that people are quick to start thrusting hips if the angle is too deep for them to manage with upper body only.
December 21st, 2012 at 9:57 am
Eric,
If an athlete is still having difficulty performing the exercise, I’ve found some effectiveness in having the athlete start in the “top” of the exercise first, taking out any slack in the straps, and cuing those lower traps, and then eccentrically lowering to the “bottom” position to complete the exercise.
Performing it this way immediately cleans up most mistakes that the athlete will make.
-Miguel A.
December 21st, 2012 at 10:36 am
Absolutly true ,,simply” important info about TRX. Just crazy don’t understand when this detail is for big ,,step” for long physical helth future…
December 21st, 2012 at 11:43 am
Great post. I would have loved to see a few reps from the back to see better how wide the hands are at the top of the motion (wide Y or narrow Y). I do some suspension training, but usually have people do this exercise on my set of wall cables.
December 21st, 2012 at 2:56 pm
I do love this exercise. Your video is great. Coaching, explanation, and cues are fantastic.
December 23rd, 2012 at 7:39 am
Steve,
Usually it’s a narrower Y, as most folks tend to drop the elbows.
December 24th, 2012 at 1:39 am
Looks like quite a bit of lumbar extension with this young man. Might one coach ” to add some posterior pelvic tilt to reduce this and keep the spine more neutral.” Reduce anterior pelvic tilt.?
December 24th, 2012 at 6:10 am
Eugene,
That’s what much of the coaching was about!
January 3rd, 2013 at 2:42 am
Brilliant vid great tips, as always. Thank you Eric!
February 23rd, 2014 at 1:07 pm
Great instruction Eric, love your teaching. One question about the cue to make double chin; I understand not wanting a forward head, but wouldn’t this cue lead to occipital atlanto flex ion, rather than the desired OA extension? Reference PRI cervical-cranial
February 23rd, 2014 at 1:40 pm
Great video and explanation. I am 54 and the TRX Y is a great corrective for those of us with decades behind a desk at a computer.
February 23rd, 2014 at 2:34 pm
I use this exercise all the time, so it’s good to see somebody else’s coaching. One thing I do to keep my clients in a line, is tell them the same cues for planking: tighten the core, squeeze the butt, tighten your quads. That locks the pelvis into place, increases the core activity of the exercise, and makes for smooth, solid movement.
February 23rd, 2014 at 4:54 pm
Fred,
I haven’t taking the C-C course yet, but I’d note that we aren’t going to an extreme flexed position; it’s just a cue to get them back to neutral. I don’t think you want to be at any extreme of the ROM.
February 23rd, 2014 at 7:25 pm
Thanks Eric
I just did the TRX Sports Medicine Cert today where we covered this exact thing in detail.
LOVE YOUR WORK!!
February 23rd, 2014 at 10:56 pm
That’s what I’ve been saying for years!! Oh, wait, you said it first probably back then too!
February 24th, 2014 at 12:22 pm
Thanks, Amanda!