Some lifters look at the TRX and think, “How is the TRX going to get me stronger?” The biggest disadvantage of the TRX is after a certain point, it will not get you any stronger because it’s all about bodyweight and leverage. And for this reason, is not a great tool for absolute strength. But programming TRX accessory exercises for your deadlift will help shore up any weakness you have and improve your technique. This will improve deadlift performance, prevent injury while adding variety to your routine.
There are different deadlift variations — from regular, sumo to pulling from blocks. Then you can grip the barbell either with an overhand, mixed, or hook grip. This all depends on your goals and level of experience. But no matter how you deadlift, there are a few non-negotiables.
Good hip-hinge technique: This should be a no-brainer by now. You need to target the glutes and hamstrings and not overemphasize your lower back.
Hip mobility: This can be trained around with rack pulls while developing better hip mobility. But to be able to pull from the floor, good hip mobility will help you pull from the floor and lock out at the top.
Upper-back strength: Engaging your upper back keeps the bar close to you and helps keep your spine neutral.
Core strength: For everything else to work as it should while deadlifting, you need adequate core strength to keep your spine neutral and to stop you from folding like a deck chair.
Lucky for you, the TRX will help you with that. Here are a tried-and-true trio of TRX exercises to help improve your core stability, upper-back, and lockout strength.
Lockout strength is hugely important when it comes to deadlifting and believe it or not the TRX will help. TRX provides enough instability to make the hip extension difficult. With minimal assistance from your feet, your hips and hamstrings work hard to extend against the shifting straps. This also provides you with feedback if you’re not using your hips correctly.
Muscles trained: Glutes, hamstrings, and calves
How it helps: Hip mobility and core stability are essential for the deadlift and the TRX hip extension provides plenty of both. Fully extending the hips in the TRX is difficult which builds lockout strength.
How and when to do it: Set the straps at a foot above the ground and put your heels in the straps. Find your 90-degree position with your knees with your back flat on the ground. Push your heels into the straps and extend your hips till lockout. Slowly lower to the ground and repeat. Perform as an accessory exercise after your deadlifts for 3 to 4 sets for 10 to 15 reps.
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TRX Body Saw
The TRX is made for core stability work and the body saw is a great exercise for building anti-extension strength. The deadlift puts incredible stress on the lower back, and strengthening your anti-extension strength with the body saw will ensure a safer pull. Body saw gives instability to the plank position to help you build a greater level of core strength compared to regular planks. Plus, this engages other secondary muscles such as the deltoids, glutes, and hip flexors, making the body saw more than a core exercise.
Muscles trained: Anterior core, lower back, glutes, and deltoids
How it helps: Strengthening your anterior core builds anti-extension strength to keep your spine neutral while deadlifting.
How and when to do it: Get into the front plank position and put your feet into the straps which should be a foot above the ground. Brace your glutes and core and drive your body back and forth using your forearms while keeping your back in neutral. This is either done for time or reps. 10 to 15 reps or 30 to 60 seconds for one to two sets before your deadlift.
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TRX Single-arm Row
Upper-back and lat strength play a vital role in keeping a neutral spine and keeping the bar close to you when you pull. The TRX single arm row will build serious upper back strength, correct strength imbalances between sides, and provide anti-rotation benefits too. Moving your feet closer to the anchor point will challenge your upper back strength without the need for heavy weights.
Muscle trained: Forearms, biceps, posterior deltoid, upper back, and obliques
How it helps: Strengthening pulling/upper back strength imbalances between sides goes a long way to ensuring a safer deadlift.
How and when to do it: Hold one TRX handle and place your feet at an intensity that’s appropriate for you. Keeping yourself front on and shoulders down and chest up pull yourself towards the anchor point until your back is fully engaged. Slowly lower down and repeat. Try three to four sets of 8-12 reps per side work well as an accessory exercise after you deadlift.
