One of the most powerful advantages of TRX training is the ability to distill hundreds of exercises across different modalities down to a simple and effective set of 7 TRX Foundational Movements:

Plank, Pull, Hinge, Rotate, Push, Squat and Lunge

After having trained with the TRX for so many years, I must say the TRX Plank is one of my all-time favourite exercises. This article will take you through what the TRX plank is, how to perform it well, and the different variations of planks that are able to be performed using the TRX.

The TRX PLANK

A strong core provides the cornerstone of efficient, strong and powerful movements. The active plank develops uniquely beneficial core strength that translates to almost any activity in daily life. Unlike crunches and sit-ups, the plank protects your spine by bracing to maintain stability, resist rotation and effectively transmit strength and power to the arms and legs. When performing a plank, the focus should be on maintaining tension and stability from the core to enable mobility at the extremities when needed.

Building core strength on the TRX Suspension Trainer starts with a strong plank. Build abs, low back, and lat strength with the TRX Plank, as well as develop a solid foundation for your functional strength program.

The standards for the active plank are a neutral spine, level pelvis, alignment of the ears, shoulders, hips, knees and ankles, all held with full body tension and controlled diaphragmatic breathing.

Common mistakes in a TRX Plank:

• Poor alignment

• Lack of body tension

• Sagging hips

TRX Plank versus traditional plank:

With the TRX suspension trainer, you add instability to the plank position. The instability created by being partially suspended through a single anchor point requires a higher level of core activation than stable surfaces. This instability makes you do immediate self-corrections.  This increases the amount of work your muscles do! You have to exert more strength to stabilise yourself while doing the TRX version of a plank.

TRX PLANK:

1. Adjustment: Mid Calf

2. Position GFA (Ground Facing Away)

3. Start: On forearms or hands and knees, engage core

4. Movement: Lift body to forearm/hand plank position, stack elbows under shoulders

5. Return: Lower knees to ground

By changing the conditions of this Active plank , you will be able to do a number of variations such as the TRX Body Saw, TRX Side Plank, TRX Crunch, TRX Mountain Climbers and more.

TRX BODY SAW:

1. Adjustment: Mid Calf

2. Position: GFA

3. Start: On forearms and knees, stack elbows under shoulders, engage core

4. Movement: Lift body to plank position, drive body toward anchor point

5. Return: Keep core engaged, pull body back to start position, lower knees to ground 

TRX SIDE PLANK:

1. Adjustment: Mid Calf

2. Position: GSW (Ground Sideways)

3. Start: Lie on side, forearm/hand stacked under shoulder, hips stacked, heel of bottom foot touching toe of bottom foot.

4. Movement: Lift body, keep weight over forearm/hand, keep shoulders stacked.

5. Return: Lower hip to ground, keep shoulders and hips stacked.

TRX CRUNCH:

1. Adjustment: Mid Calf

2. Position: GFA

3. Start: Both feet in foot cradles, on forearms/hands with legs straight, active plank

4. Movement: Bring knees toward chest

5. Return: Extend legs back toward anchor point in a strong position

TRX MOUNTAIN CLIMBERS:

1. Adjustment: Mid Calf

2. Position: GFA

3. Start: Both feet in foot cradles, on forearms/hands with legs straight, active plank

4. Movement: Keep weight over forearms/hands, lift hips, bring one knee toward chest, keep other leg straight

5. Return: Extend leg back, bring opposite knee toward chest in a strong plank position.

TRX plank truly is an incredible foundational movement of TRX. To see more videos of how to perform these 4 variations of the TRX plank, or view full workout videos, check out our ECTZONE APP and sign up for a 7-day trial!