TRX Resisted Rotation 3
The TRX Resisted Rotation 3 is a functional core exercise that targets the obliques and deep abdominal muscles through controlled, anti-rotational movement. By standing sideways to the anchor point, you engage your entire trunk to resist rotation and build dynamic stability.
Since effective core training relies heavily on tension rather than just movement, the AI analyzes your RPE and set duration to ensure you are maintaining the necessary intensity without compromising form. If your recovery data shows high fatigue or lower back strain, the app can instantly recommend a more stable regression like a Pallof Press to protect your spine. Over time, the AI tracks your strength progression to suggest steeper standing angles, ensuring continuous adaptation without overloading your joints.
Form Cues
- Keep your arms fully extended and hands centered with your chest
- Engage your glutes and brace your abs before moving
- Pivot on the balls of your feet as you rotate
- Move your torso and hips as one solid unit
- Control the eccentric phase slowly back toward the anchor
- Don't bend your elbows to pull the straps
- Don't let your hips sag or pike backward
- Don't twist your spine without pivoting your feet
- Don't use momentum to swing away from the anchor point
- Don't shrug your shoulders up toward your ears
Common Mistakes
- Bending the elbows
- Using momentum instead of core tension
- Disengaging the glutes
- Standing too upright with little resistance
- Twisting the lower back excessively
Muscles Worked
This exercise primarily targets the internal and external obliques, which are crucial for rotational power and spinal protection. It also deeply engages the transverse abdominis and rectus abdominis for stability, while the shoulders and hips work isometrically to maintain proper alignment throughout the movement.
Primary
Secondary
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