TRX Inverted Pull Up By adjusting foot placement, athletes of all strengths and levels can perform this exercise.
Note: The best grip for shoulder elbow, and wrist health, and the only grip I use with overhead athletes, is a neutral grip—palms facing. The overhand and/or underhand grip may be appropriate for non-overhead athletes with good shoulder mobility and without existing shoulder pain or injuries.
- Take the TRX handles with a shoulder width grip. To increase difficulty walk feet forward.
- Begin with arms extended while still keeping tension. Avoid a dead hang—losing all tension and allowing shoulders to shrug forward. The dead hang places strain on your biceps tendons and rotator cuffs.
- Engage muscles around mid-section (as if expecting a punch to the gut). When Inverted Pull Ups are done improperly, the ribcage flares upward and the back hyperextends, which indicates a lack of core recruitment and increases risk of back injury. In a proper Inverted Pull Up, the spine remains neutral from neck to tailbone.
- With core engaged, pull yourself straight up toward the TRX handles until elbows are even with or slightly in front of your torso. Think about pulling through with your elbows as your shoulder blades move toward one another. Avoid rounded back, shoulders forward, or elbows finishing behind the torso, all of which hinder scapular movement and increase risks for shoulder injury and dysfunction. Also avoid reaching your chin forward at the top of an Inverted Pull Up—although a tucked (double chin) is okay in order to take strain away from neck muscles; The forward head position leads to neck pain and muscle imbalance.
- Under control, lower yourself to starting position—arms extended while still keeping tension— allowing shoulder blades to protract (wrap around your rib cage).