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Building Blocks: The TRX Series Day 3

Posted by Nick Folker on Nov 4, 2015 4:10:25 PM

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One of our favorite pulling exercises is the 3-Way Row. This can be used with resistance bands or suspension bands.

TRX 3-Ways Row
Stand fancing the bands, holding a handle in each hand at chest height, palms facing up, arms extended. 

The first rowing motion is to pull your body toward the band with your palms facing up, keeping your elbows close to your rib cage as you pull through. Pause, then return to the start position. Repeat all reps as prescribed for this row before moving on to the 2nd movement. 

For the second row movement, perform the same rowing movement, but with your thumbs facing up and palms facing each other. 

And for the third rowing movement in this sequence, perform the row with your knuckles facing up, but bringing your elbows back at shoulder height. To recap - the fist two rowing movements, all that changes is the position of your hands. Keep your elbows close to your body as you pull through. For the third row, the position of the hands changes, but movement of the arms in the row changes to shoulder height, elbows with of your body. Move slowly for each rowing sequence and avoid thrusting your body up and using momentum to help with the pull. As you improve, lengthen the band and lean back further to increase the difficulty of the pull.


More Building Blocks:
Check out more from our building Blocks Series.

Day 1: TRX Standing Lunge 
Day 2: TRX Standing Pushup

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Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at, Twitter at or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
Be sure to check back tomorrow for more Building Blocks!
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Topics: Performance Trends