TRX CHALLENGE MOVE OF THE MONTH: Pull Ups

It's November! What better month to strengthen our bodies and focus on a new challenge!? In November we will be working the TRX Pull Up! This is an upper body movement that works the back, rear shoulders, brachialis and brachioradialis in the arms. These muscles are located near the elbow, and help move the forearm. The biceps brachii, or simply biceps, cross the elbow and shoulder joints and work to flex the elbow joint during the exercise.

Levels: 

Start this movement with feet under the anchor point. The further out the legs are the more work the upper body is doing. The most challenging level is lifting the entire body up with legs in an L-sit position (see full movement on our Instagram). We can also play with grip here (hands forward, inward, or facing the body/chin up). 

Starting position. Arms should be close to fully extended.

Starting position. Arms should be close to fully extended.

The body should look like you're sitting in a chair at the top.

The body should look like you're sitting in a chair at the top.

Move feet further away from body to make more challenging.

Move feet further away from body to make more challenging.

Correct Form:

  • Torso stays upright. If legs are bent body should look like it's sitting in a chair.
  • The arms should move from extended overhead to bent by your sides.
  • Use legs as needed to reduce body weight.

Building Strength:

The TRX Pull Up is a challenging movement that requires a lot of practice and strength building. Below are a few additional movements to work on to building strength. 

  • Low Rows
  • Mid Rows
  • Inverted Rows
  • Swimmers Pulls
  • Shoulder presses
  • Push Ups
  • Y-Flys

Building strength can be incredibly empowering. You'll find that tasks become easy to complete and that the objects around us don't seem to be as heavy as they once were. Not to mention, who doesn't love a sexy, toned back and arms!? Let's get to it. 

Enjoying our challenges? Show us your moves on Instagram! Don't forget to mention @spire-fitness in your posts!