Updated: Dec 12, 2020
Regardless of training or exercise modality, maintaining a strong Mid-Line should always remain a top priority throughout any Holds and / or Dynamic Movement.
Utilizing a TRX Suspension Trainer is an excellent way to bring awareness of Mid-Line Stabilization to all of your physical activities. One of my favorite cues as a coach and personal trainer is “Chase the Plank”. However, simply incorporating TRX into your training, will not automatically ensure that your Plank Mechanics are always sound.
Before performing any TRX exercises that require you to place your feet in the straps, make sure that your plank mechanics are on point. Can you plank while standing? Absolutely!
In my professional opinion, I believe that gymnasts probably demonstrate the best subject matter expertise when it comes to training impeccable Mid-Line Stability and Strength.
It all starts with the Hollow Position. As you begin to master the Hollow Position, you will
quickly realize that it is really just an inverted plank.
Characteristics of a Proper Plank Position (Hollow):
Hand Shoulder Width Apart & directly under the Shoulders
Shoulders slightly Externally Rotated & Protracted (rounded)
Lower Back slightly Flexed (rounded); not extended or sagging
Squeeze your butt
Squeeze inner Calves and Thighs together
Point your Toes
Push Shoulders Away from the floor
Pull your belly button into your spine
Pull your Ribs to your Pelvis.
Standing: hold a light object in front of yourself
Elevate: upper body on box or with TRX handles; decrease vector appropriately
Floor Plank: hands and feet on even plane
Suspended: elevate you feet; first on a box and then into the TRX handles.
Dynamic Movement: practice a variety of movement patterns will maintaining Mid-Line Stability.
Practice these positions without, and then with the TRX Suspension Trainer.
Hollow Body Position with Carl Paoli:
Plank / Push Up Position with Carl Paoli:
Hollow Body Progressions: