Even though trx training has become quite popular, the trx clock pull is still one of the most underused chest exercises in gyms.
Hopefully by the time you get the end of this article you’ll be compelled to add it to your routine either as a warm-up movement or a “finisher” in your workout.
But before we talk about why you should consider making it part of your routine, here is a step-by-step guide to doing it correctly:
- Begin by setting up. This you do by securely fastening the suspension cables to an anchor point above your head. The cables should be fully extended so that they are not too far from the ground.
- Then, stand facing the anchor point with your feet just a bit wider than shoulder-width apart.
- Grip the handles with your palms facing down and move back to create more tension in the cable. Make sure the cables are at around waist level.
- Leaning at 40⁰ on the balls of your feet, tighten your core and push yourself forward.
- Inhale, bend the left elbow and pull the right arm out to stretch the handle to your side.
- Exhale, lean back again and push yourself forward.
- Bend your right elbow and pull out your left arm to your side.
- Keep repeating these steps, alternating your arms with each rep.
- For a start, you can do 8-12 reps per set.
WHAT MUSCLES DOES THE TRX CLOCK PULL WORK?
In the trx clock pull, the prime mover is the pectoralis major on your upper chest. Other muscles involved are the anterior deltoid, rhomboids, biceps brachii and triceps brachii.
BENEFITS OF THE TRX CLOCK PULL
GREAT STRENGTH-TRAINING EXERCISE
In addition to toning your chest, the trx clock pull helps strengthen your core.
When you suspend your body through one axis during this exercise, you asymmetrically load your body, giving it a signal to stay stable so that you don’t fall.
This prompts the body to summon stability from your core while creating enough resistance to channel tension into your pectoralis major too.
IMPROVES SHOULDER STABILITY
The trx clock pull helps strengthen your shoulder stabilizer muscles whose function is to rotate your shoulder blades when the shoulder joint is moving.
In case you were wondering, yes- you can do the trx clock pull even as a beginner. This is because you can easily adjust the resistance and suspension angle to suit your level of fitness.
If you re familiar with trx training then you probably already know most trx exercises can be modified to suit different fitness levels.
To make it regressive (or easier) you can take a step back to reduce the tilt angle, thereby reducing the range of motion you need to push yourself up from.
Likewise, you can make it more challenging by moving your feet closer to the anchor point to increase the range of motion you’re working with.
ALTERNATIVES TO THE TRX CLOCK PULL
TRX CHEST PRESS
In the trx chest press, the prime movers are the pectorals while the secondary ones are the biceps, triceps and deltoids.
To set up, anchor trx suspension cables to a point above your head and let the cables hang at waist height.
- Stand underneath the anchor point, feet hip-width apart.
- Grab the cable handles with an overhand grip.
- Lean forward steadily to create a 45⁰ angle tilt between your body and the floor.
- Inhale and squeeze your core and glutes.
- Then, exhale and extend your arms to drive your body upwards.
- Hold this position for three seconds, inhale again and get your body back to the starting position slowly.
Don’t forget to keep your body straight as you perform this exercise. Bending at your knees or waist could ruin your form and increase your chances of sustaining muscle injury.
Also, don’t let your core sag; if you feel fatigued after a few reps, it is better to take some time to rest rather than completing the set with poor form.
FEET ELEVATED TRX PUSH UP
In this movement, you use a trx suspension rig to work your chest from an elevated foot position.
When setting up, lower the handles to bring them to about 20 cm off the floor.
Then, follow these steps:
- Slip your feet into the trx handles and get yourself into a high plank.
- Straighten your legs and make sure your arms are fully extended.
- Inhale, squeezing your glutes and core.
- Exhale and bend your elbows to lower your body slowly and steadily.
- Pause at the bottom for a moment, exhale and then drive yourself back to the starting position.
- Repeat as many times as you desire.
Other muscles worked in this exercise are the triceps, core and anterior deltoid.
TRX CLOCK PULL MISTAKES TO AVOID
Check your cables before you begin your first rep to make sure they are tight enough to provide resistance for the exercise.
Loose cables make the workout less intense, which then impacts its effectiveness.
NOT TIGHTENING YOUR CORE
Keep a tight core as you do the trx clock pull to keep your body stable, prevent your lower back from overarching and strengthen your core muscles.
LETTING THE CABLES TOUCH YOUR SKIN
At the starting position, make sure you are not gripping the handles so low that the cables are coming into contact with your arms.
They could graze your skin and leave you with bruises.
USING SUDDEN MOVEMENTS
This movement requires steady and controlled movements to help maintain tension in your muscles for longer periods of time.
The trx clock pull places a lot of emphasis on your core, which may make it unsuitable for people with lower back pain.
But if you must do it, be sure to consult your doctor first to clear you and also get a fitness trainer to help you master the correct form.
Also if you are a beginner, do a test rep first to figure out the stance with which you are comfortable doing the exercise.[related_posts_by_tax posts_per_page="4"]