Here’s Why the TRX Body Saw Is Such an Effective Exercise—And How to Do it Right

Unlock the Power of Core Training with the TRX Body Saw

When it comes to core training, opinions may vary, but one thing is certain: stability is key. Your midsection plays a crucial role in maintaining stability as you move, and exercises like the TRX Body Saw can help take your core strength to the next level. While some may think that a one- or two-minute plank is enough, the TRX Body Saw is a game-changer that targets your core in a unique and effective way.

The TRX Body Saw is a suspended plank variation that requires your core to remain still while your arms and legs move. This exercise hones your ability to brace, resist extension, and keep your spine locked in as you move, making it an excellent addition to any strength training program. If you’re looking to upgrade your core workout or find that planks have become too easy, the TRX Body Saw is a wake-up call you won’t want to miss.

What is the TRX Body Saw and How Does it Work?

The TRX Body Saw is a dynamic exercise that involves setting up in a forearm plank with your feet suspended in the straps. You then glide your body backward and forward using your shoulders, engaging your core muscles to maintain stability and control. This sliding motion is where the magic happens, as your core is forced to fight extension and maintain a rock-solid position. By training your core in this way, you’ll develop the strength and stability needed to tackle heavy squats, deadlifts, and overhead lifts with confidence.

According to experts, the TRX Body Saw is an effective exercise for building anti-extension strength, which is essential for maintaining proper form and preventing injury during heavy lifting. By incorporating this exercise into your routine, you’ll be able to generate more power and control, leading to improved overall performance. For a visual demonstration of the exercise, check out this video:

How to Do the TRX Body Saw Correctly

To get the most out of the TRX Body Saw, it’s essential to focus on proper form and technique. Here’s a step-by-step guide to help you master the exercise:

1. Adjust the TRX straps to mid-calf height and place your feet in the foot cradles, with your elbows directly under your shoulders and forearms parallel.
2. Engage your glutes and press your forearms into the floor, lightly pulling them back to engage your lats.
3. Slowly glide your body backward by pushing through your forearms, maintaining a straight line from head to heels.
4. Pull yourself back to the starting position with control, reset, and repeat.

Remember to focus on tension, control, and positioning throughout the exercise, and don’t be afraid to adjust the range of motion as needed to maintain proper form.

Muscles Trained by the TRX Body Saw

The TRX Body Saw may look like a simple plank variation, but it actually targets a range of muscles, including:

• Transverse Abdominis: The TVA acts like a built-in weight belt, bracing your spine and resisting extension as your body glides back and forth.
• Rectus Abdominis: The further you slide back, the harder the rectus abdominis has to work to resist lower back extension.
• Obliques: These stabilize your torso and prevent unwanted rotation or side-to-side drift.
• Glutes: The glutes lock the pelvis into a neutral position, shutting down excessive lower-back extension and keeping tension where it belongs.
• Lats and Serratus Anterior: By pressing your forearms into the floor and pulling back, the lats and serratus fire to stabilize the shoulders and help transfer force through the torso.
• Hip Flexors: The hip flexors help maintain body alignment as your center of mass shifts.

By targeting these muscles, the TRX Body Saw helps improve overall core strength, stability, and control.

Benefits of the TRX Body Saw

The TRX Body Saw offers a range of benefits, including:

Anti-Extension Strength: The exercise trains your entire core to resist extension while force is applied, which is essential for maintaining proper form and preventing injury during heavy lifting.

Enhanced Core Control: The TRX Body Saw rewards control and precision, making it an excellent exercise for improving overall core strength and stability.

Improved Total Body Tension: The exercise trains the core as a link between the upper and lower body, rather than in isolation, helping to improve overall athletic performance.

Low Back Friendly: The TRX Body Saw is an excellent option for lifters who want to strengthen their entire core without putting excessive strain on their lower back. For more information, check out this video:

Common Mistakes and Fixes

Like any exercise, the TRX Body Saw requires proper form and technique to get the most out of it. Here are some common mistakes to watch out for, along with fixes to help you improve your form:

Sagging Hips: If you don’t lock in your glutes or when fatigue hits, the hips drop, the lower back arches, and the pain begins.

Fix: Squeeze your glutes harder and perform the exercise with a controlled range of motion. If you can’t maintain a straight line from head to heels, the range of motion is too great.

Too Much Range: Sliding too far back before you can handle it shifts the load from the abs to the lower back.

Fix: Start with small, controlled movements and increase range only when you can own it without losing position.

Slow Your Roll: Driving too far forward dumps stress into the shoulder joint and often breaks ribcage–pelvis alignment.

Fix: Keep elbows under shoulders at the front of the stroke and use the cue “nose just in front of thumbs, not past them.

Setup Issues: Foot cradles set higher than mid-calf or almost touching the floor change the line of pull and make maintaining a plank much harder or unstable.

Fix: Set handles to mid-calf, toes in the cradles, and start with feet directly under the anchor before moving.

Programming Suggestions

The TRX Body Saw is a versatile exercise that can be incorporated into a variety of training programs. Here are some programming suggestions to help you get the most out of it:

Where It Fits: Use the TRX Body Saw as a warm-up exercise to groove bracing before squats, deadlifts, or overhead work. Alternatively, pair it in a superset with heavy compound lifts to reinforce tension without frying your nervous system.

Sets and Reps: Aim for 2–4 sets of 6–12 reps, slow and controlled, resting 60-90 seconds between sets.

For more information on the TRX Body Saw and how to incorporate it into your training program, check out the full article Here

Image Credit: www.muscleandfitness.com