This exercise builds upper body strength, enhancing your ability to pull and lift heavy loads with control and precision

The low row targets the horizontal pull movement pattern, which is used in tasks like pulling hoses, ropes, and lifting equipment on the fireground. By working your upper back, shoulders, and core, you’ll build strength that helps you handle these movements with more control, stability, and less chance of injury. Using a TRX suspension trainer, you’ll mimic the motion of pulling heavy loads, making sure to engage the right muscles while keeping your body stable and aligned.

First things first: Fully shorten your TRX straps.

Starting Position

• Stand facing the anchor point, grip the handles with feet slightly wider than hip-width apart, ankles flexed
• Take a step back away from the anchor point to create an active plank
• Lean back until the torso is at a 45-degree angle with arms extended and your body in the plank position

Upward Movement

• Flex your arms pulling your body into the straps until your elbows are on your ribs
• Focus on pulling the shoulder blades down and back
• Keep your body stiff like a surfboard
• Exhale into the top position….