The Feet Elevated TRX Inverted Row is an advanced exercise we use here at Bullett Performance Training to build muscle and strength in the arms, shoulders, upper-middle back, and core.
We begin the exercise by adjusting the TRX straps to the proper height to perform the exercise. The length of the straps should allow the upper back to remain slightly off the ground.
To perform this exercise place your body in a horizontal position underneath the TRX with the straps even with your chest. Then place your feet on an elevated surface, such as a 12" box. With your eyes fixed in front of you, tighten the core, drive the elbows towards the ground and squeeze the shoulder blades back together driving your chest towards the ceiling.
When you pull yourself up you mustn’t let your elbows move past the shoulder, as this will cause anterior gliding of the shoulder, a mechanism that can often cause shoulder pain and aggravate previous shoulder injuries. Instead, focus on squeezing your shoulder blades together as you pull yourself up. Slowly lower yourself down to eliminate momentum and to create more time under tension.
When performing this exercise, make sure to not let your hips sag, this allows us to maintain a straight line from head to heels. Maintaining that straight line allows us to train the core to remain stable as you must keep the mid-portion of your body in a neutral and stable position.
Adding chains is also a great way to add an extra load and increase the difficulty. This not only adds weight to the body but requires much more core activation while performing the Feet Elevated TRX Row.