TRX Rocket Launchers
The TRX Rocket Launcher is an explosive plyometric exercise that combines a deep assisted squat with a powerful jump. It utilizes suspension straps to deload bodyweight during the descent and assist with upward momentum, targeting the quads and glutes while spiking heart rate.
Iridium classifies this as a high-fatigue plyometric movement, checking your metabolic recovery and sleep data to ensure you are ready for explosive work. The algorithm reviews your 7-day workout history to confirm your quadriceps and glutes are not approaching their Maximum Recoverable Volume before programming this exercise.
Form Cues
- Start with tension on the straps and arms extended
- Drop your hips low and back into a deep squat
- Explode upward by driving through your feet
- Pull lightly on the handles to assist the jump
- Land softly with bent knees to absorb impact
- Don't let the straps go slack at the bottom
- Don't land with stiff or straight legs
- Don't round your back as you squat down
- Don't pull exclusively with your arms
Common Mistakes
- Landing with heavy impact
- Rounding the spine at the bottom
- Using too much arm strength
- Leaning back too far
Muscles Worked
This exercise is a powerhouse for the lower body, primarily torching the quadriceps and glutes to generate vertical force. The hamstrings and calves assist in the triple extension of the hips, knees, and ankles, while the core and lats engage to stabilize the torso and transfer energy through the straps.
Primary
Secondary
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