Pendulum (TRX / Suspension Trainer)

A dynamic core stability exercise performed on TRX straps where the body swings side to side like a pendulum, emphasizing rotational control and anti-rotation strength.

Instructions

1. Stand facing the anchor point with feet together, holding both TRX handles at chest height
2. Lean forward to create body tension in the straps
3. Engage your core and swing your hips side to side like a pendulum, keeping your body in a straight line
4. Control the movement through your core without rotating your shoulders
5. Return to center and repeat for the prescribed duration or reps
6. Maintain tension throughout and avoid letting your hips drop
7. Keep your chest upright and shoulders stable

Tips

• The more you lean forward, the more challenging the exercise becomes
• Focus on core stability rather than swinging range
• Keep tension in the straps at all times during the movement
• Breathe steadily throughout the exercise
• Engage your shoulders and chest to maintain body alignment
• Perform slower, controlled movements for better core activation