Grasp suspension handle(s) with one hand. Step back until handle is chest height when held to side of chest. Facing suspension apparatus with feet shoulder width apart, point other arm and its shoulder forward, parallel with angle of strap.
Rotate body and extended arm, reaching outward while lowering body downward by extending arm holding onto handle. Extend arms and shoulders in-line with suspension strap so body is angled back to one side. Return by raising body back upward in opposite motion, reaching outward and toward suspension strap while pulling handle back to side of chest until body is upright and arm parallel with angle of strap. Repeat and continue with opposite side.
This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings. Some suspension trainer brands allow independent use of only one handle, whereas, more popular brands require either anchoring unused handle within stirrup of gripped handle or grasping both handles with one hand.
External hip rotation is seen in lower swinging hip, whereas, internal hip rotation is observed in upper anchored hip. Muscles rotating hips may arguably be involved in movement, although relative intensity appears to be negligible, particularly since forefeet are not planted firmly on surface in lower position where hips are more rotated, preventing significant torque to be achieved, which suggests hip rotation is largely passive.
In contrast, a wide base of support with heels apart allows allows for adequate torque for spinal rotation. However, if hips rotate more than spine, as typically performed and as shown, range of motion through waist quite is limited.
An alternative form is to place feet in-line, perpendicular to suspension straps with lower foot forward. This turns pelvis 90º, stabilizing hip movement so waist can articulate through greater range of motion. Check back for future updates for its possible inclusion into ExRx.net Exercise Directory.
Some manuals demonstrate Power Pull with high elbow position on pulling arm. An elbow positioned at height of shoulder would remove lat involvement requiring smaller muscles of upper back (ie: rear delt) to be emphasized.
Resistance is least when body is positioned upright at top of exercise. Movement can be made easier with staggered foot position by placing foot opposite of gripping hand slightly back.
This movement can be made more challenging by placing feet more forward, thereby, angling body back at initiation of movement. In which case, stance can be on heels with forefeet pointing upward. See Gravity Vectors for greater understanding of how body angle influences resistance.
- Back, General
- Trapezius, Middle
- Trapezius, Lower
- Latissimus Dorsi
- Teres Major
- Deltoid, Posterior
- Teres Minor
- Pectoralis Major, Sternal
- Pectoralis Major, Clavicular
- Quadratus Lumborum
- Psoas major
- Iliocastalis lumborum
- Iliocastalis thoracis