TRX Suspension Trainer Roll Out

14 Nov TRX Suspension Trainer Roll Out

The athletic and general population must recognize the importance of developing the lumbo-pelvic-hip complex. The L-P-H (lumbo-pelvic-hip) complex commonly referred to as the core is integral in postural positioning, efficient human movement on a daily basis, execution of athletic actions in sports, and general injury prevention.

One must recognize a large contingent of “mis-information” is present directing individuals in the execution of “core exercises” which are in general not conducive in the development of the core musculature. First and foremost athletes and individuals must recognize the Core is anatomical section of the kinetic chain functioning as a unit to maintain proper positioning of the L-P-H, the translation of energy from lower extremities to upper, and prevention of overload onto the lumbar spine. Stuart McGill a noted researcher and lower back specialist has been integral in the propulsion and advancement of L-P-H exercises. We recognize at this point in time one of the main responsibilities of the L-P-H is maintaining a neutral spine during the translation of energy through the kinetic chain. This becomes exponentially important with the overhead throwing and striking athlete as the rotary movements of these sports requires segmental stabilization of the L-P-H in order to create efficient movement and avoid injury.

As result, a large portion of core training will emphasize maintaining stabilization with extremity movements of the arms and legs. These types of exercises develop the L-P-H appropriately in terms of the requirements of athletic actions and daily movement patterns. A more advanced core stabilization exercise involving upper extremity movements is the TRX Suspension Roll Out. This exercise is considered a progression from a fundamental modality utilizing the exercise ball. As a result, the implementation of this exercise should occur once the athlete or individual has mastered the base modality with the exercise ball.

Improves Your: Core stabilization capacities and control with upper extremity movement pattern

Target Area: Intervertebral stability and L-P-H stability

Why It’s Important: The execution of athletic actions and daily activities require of stabilization within the Lumbo-Pelvic-Hip Complex. This is achieved through addressing the core musculature via exercises challenging the stabilization capacities of the core during movement.

The Common Problem: The athlete or individual  will lack the stabilization capacities to sufficiently stabilize the L-P-H, maintain postural position during the execution of kinetic chain patterning, and transfer energy efficiently from lower to upper extremities. This lack of L-P-H stabilization results in inefficient movement patterns, increased stress on the lumbar spine,  less than optimal performance, and an increase in the potential for injury.

The Solution: The inclusion of training modalities with exercises requiring stabilization of the L-P-H complex increasing the strength and endurance capacities of the musculature associated with the core.

TRX Suspension Trainer Roll Out

Set Up:

  • Grasp handles of the TRX Suspension Trainer with both hands
  • Positions hands with arms straight at hip level
  • Position the knees on the floor or pad with your body weight resting on the knees
  • Elevate both feet off the floor



  • Slowly press your hands forward allowing your upper body and torso to move forward
  • Extend the hands outward as far forward as possible keeping the arms straight and back flat
  • Return the hands to the starting position of the exercise and repeat for 10-20 repetitions
  • Maintain a “flat back” position throughout the exercise and “squeeze” your abdominals


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.