TRX MOVES OF THE WEEK: The Three-Part Muscle-Up!

Episode 1 of 2

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The TRX Muscle-Up Prep is a fun, yet challenging, exercise that mimics a similar bodyweight pull/push combo of a true muscle-up on a bar. For this series, we break down the TRX Muscle-Up Prep into three parts: the TRX-Muscle Up Prep Pull, TRX Tricep Kickback, and the full TRX Muscle-Up Prep.

For all three movements, your TRX Suspension Trainer straps will be at mid-length and you will face your anchor point, starting while seated on the ground.

Begin with one knee bent, that same foot grounded, and significantly far back from your anchor point.  

Shana Verstegen preparing to perform a TRX Muscle Up on a TRX Suspension Trainer in a gym

TRX Muscle-Up Prep Pull

Press into the floor with your foot while simultaneously pulling on the handles, all while engaging your shoulder blades. Bring your chest to your hands, then return.

Shana Verstegen performing a TRX Muscle Up in a gym

TRX Triceps Kick Back

From the end range of the Muscle-Up Prep Pull, flip your palms down, then extend your elbows. Ensure your shoulders stay down and back (no dumping forward!)

Shana Verstegen standing and performing TRX Muscle Up in gym

TRX Muscle-Up Prep

Now, combine the two moves! Begin on the ground, then press through your grounded foot. Pull your chest towards your hands, then flip your hands over and extend your elbows to “stick the landing” when you stand up. Slowly lower down and repeat. For an added challenge, straighten out your bent leg. Keep your core braced...and have fun!

Thanks for checking out this week’s TRX Move of the Week! Tune in to next week's episode for Part 2 of the series.

Shana is a TRX and American Council of Exercise master instructor, a content contributor for Under Armour, and a six-time world champion lumberjack athlete. She holds a degree in Kinesiology- Exercise Science from the University of Wisconsin, Madison and is a certified personal trainer through ACE, NASM, and NFPT. An energetic and personable speaker, she is also the National Spokesperson for the Huntington’s Disease Society of America.

Shana Verstegen

 


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