Primary Goal
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When
Use TRX Body Saws as supplementary trunk training within a climbing-focused programme.
After climbing, when you can still maintain good movement control
Within a gym strength and conditioning session
During training phases focused on trunk control and body tension
This is a loaded trunk exercise, not a relaxation drill. Adjust its placement and volume to your assigned programme.
Preparation
If you are not already warmed up from climbing or gym training, begin with gentle shoulder movement and a brief, comfortable forearm plank. Then perform a few short-range body-saw repetitions to check your control before starting the working sets.
Starting position
Secure the suspension trainer to a suitable anchor and check the straps.
Place your feet in the foot cradles.
Assume a forearm plank with your elbows beneath your shoulders.
Establish a straight body line, keeping your ribs and pelvis controlled.
Lightly engage your glutes and brace your trunk before moving.
Execution
Slowly move your body backward, allowing your shoulders to travel behind your elbows.
Maintain your trunk position without letting your lower back sag.
Return to the starting position under control.
Use approximately two seconds backward and two seconds returning.
Begin with a short movement range. Extend it only while you can maintain control.
End the set when you can no longer preserve your position.
Dosage
Sets: 2–4; default 3
Repetitions: 6–15 per set; default 10
Tempo: approximately 4 seconds per repetition
Intensity: RPE 4–7/10; default 5/10
Rest: 1–2 minutes between sets; default 90 seconds
Frequency: according to your training programme
Follow your assigned prescription. The upper limits are options, not targets.
Important
- The goal is controlled anti-extension loading, not the largest possible movement range.
- Reduce the range or end the set if your lower back begins to sag, your pelvis loses control, or you cannot return smoothly. If the suspended variation is too demanding, use a stable forearm plank as a simpler alternative.
- Do not push through pain in the back or shoulders. Check the suspension setup before every session.
Progression
- First establish consistent technique at a manageable range.
- Gradually increase repetitions within the prescribed range, then consider extending the movement range. Change one variable at a time; do not increase difficulty at the expense of trunk control.
Expected Effects
Improved control of trunk position during suspended movement
Greater tolerance of controlled anti-extension loading
Better coordination between the shoulders, trunk and pelvis
Supplementary development of body tension for climbing
Transfer to climbing also requires practice on the wall; this exercise does not replace climbing-specific movement training.
Video Demonstration
Use the demonstration to check your setup, movement range and controlled return before performing the exercise.