Corkscrew (TRX / Suspension Trainer)

A rowing variation that incorporates rotational movement, working the back, lats, and obliques through a dynamic twisting motion.

Instructions

1. Anchor the TRX straps at mid-length.
2. Face the anchor point and grip the handles at chest height.
3. Walk your feet forward to achieve the desired angle.
4. Position your body at an angle with arms extended toward the anchor.
5. Pull yourself toward the handles by rowing your body, initiating from your lats and back.
6. As you reach the top of the row, rotate your torso to one side, bringing your elbow across your body.
7. Return to the starting position in a controlled manner.
8. Repeat the rowing and rotation movement, alternating sides with each repetition.
9. Complete the desired number of reps.

Tips

• The rotation component adds core and oblique engagement to the standard row.
• Initiate the pull from your lats, not your arms, for proper back activation.
• Control the eccentric (lowering) phase to maximize muscle engagement.
• Keep your hips and legs stable; the rotation should come from your torso.
• Adjust your body angle to modify resistance and allow proper form throughout the movement.