TRX Rip Trainer Low Strikes Performance Exercise

04 Sep TRX Rip Trainer Low Strikes Performance Exercise

The overhead throwing and striking athlete must recognize the importance of developing the rotary capacities of the kinetic chain. The baseball, softball, tennis player, golfer, volleyball, ice hockey, and lacrosse athlete generate power in a rotational movement pattern. These rotational movement patterns are what elicit bat speed, swing speed, throwing velocities, and serving speeds. In order to accentuate these capacities in addition to executing the base athletic actions within their sports requires anti-rotational and rotational capacities within the kinetic chain.

These capacities typically center upon the core region of the kinetic chain where the hips, torso, and shoulders are responsible for these movement patterns. Recognizing the importance of developing the anti-rotational and rotational capacities of the core it is important for the athlete to choose exercises developing these capacities within their strength and conditioning program. Additionally, choosing the appropriate exercise is of importance as we want modalities which require rotation of the hips and upper body with stabilization of the lumbar region. Exercises adhering to these guidelines develop the core specifically to the requirements of the overhead throwing and striking athlete.

An excellent exercise utilizing the TRX Rip Trainer for developing the rotational capacities of the core is the Low Strike. The Rip Trainer Low Strike requires stabilization of the lumbar region during the execution of a rotational movement pattern recruiting the hips and upper torso.

Improves Your: Stabilization of the lumbar and rotational capacities of the core.

Why It’s Important: The overhead throwing and striking athlete must have the capacity to generate torque, create rotational movement patterns, and execute athletic actions in a transverse plane movement pattern. The ability to accomplish these kinetic chain requirements requires the ability to create rotational movement patterns efficiently.

The Common Problem: The athlete lacks the capacities to resist rotation and create efficient rotational movement patterns. The result is an inability to maintain postural positioning, create efficient movement patterns, develop rotational power, and ultimately an increased potential for injury.

TRX Rip Trainer Low Strikes

Set Up:

  • Attached the Rip Trainer to high point on rack
  • Position the hands with a mixed grip with the left hand at the end of the Rip Trainer
  • Step 3-4 feet away from the Rip Trainer attachment point, feet shoulder with, left hand against torso, and hinge at the hips
  • Allow upper body to rotate positioning the right hand at shoulder height



  • Aggressively rotate right arm and shoulder towards the floor moving the Rip Trainer downward
  • Create the rotation with the hips and shoulders while maintaining a stable lumbar
  • Continue the diagonal rotation until the right hand and rip trainer are positioned below the hips
  • Return to the start position of the exercise and repeat


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.