Step 1: Begin the exercise with the TRX straps anchored effectively and in an overshortened position, and you are in a seated position.
Step 2: Be sure to keep your hands stacked over your shoulders and your hips (ie: straight vertical line) throughout the pulling movement, keeping your knees bent at 90 degrees, feet flat on the floor and maintaining your torso in a vertical position.
Step 3: Grabbing the handles, pull yourself up vertically, beginning by depressing your shoulder blades to get the lower traps and lats firing, then continue the movement upwards, as high as possible by pulling with your arms, continuing to contract your back muscles.
Step 4: At the top of the movement, hold the position, squeezing your back muscles fully, and keeping your core engaged.
Step 5: Slowly lower yourself back down and repeat the movement, avoiding help from your legs.
Step 6: Repeat.
How to progress the exercise
Two levels of progression for this exercise are the following:
1. Executing this movement with the legs straight (L-sit), keeping the heels on the floor throughout the movement
2. Same as number 1, however maintaining the L-sit as you pull yourself upward (legs and feet come off the floor)
Tip: The reduced load on your upper body by keeping feet on the ground and bent, allows you to concentrate on the targeted Back muscles in order to progress to a stronger pull-up. Progress the movement as needed by incrementally extending your legs outwards, as this lengthens the pulling lever of your body, making your muscles work more. If you are unable to maintain a vertical torso in the beginning position (ie: knees bent, feet flat on the floor), it is advised to work on posterior chain flexibility and core strength separately, in order to properly position your body for maximum benefit.