Video Coming Soon
We're working on adding video demonstrations for this exercise.
TRX Side-Straddle Golf Swings
TRX suspension exercise mimicking a golf swing that targets core, obliques, and shoulders to build rotational power and stability; improves coordination for sports like golf.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Traps, Glutes, Hip Flexors, Forearms
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Lower Back
7/10Erector Spinae
Shoulders
6/10Anterior Delts, Medial Delts
Lats
6/10Traps
5/10Upper Traps, Lower Traps
Glutes
4/10Glute Max
Hip Flexors
4/10Iliopsoas
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX straps overhead. Stand facing anchor with wide stance, feet beyond shoulder-width, slight knee bend, arms extended forward holding handles at chest height with tension in straps.
- Engage core and bend hips back slightly, weight over heels.
- Exhale and rotate torso to one side, reaching one arm behind and the other across body.
- Keep head looking down as if at a golf ball.
- Initiate downswing from lower body, swinging arms to opposite side.
- Pause briefly at full rotation.
- Inhale and return to center with control.
- Alternate sides for reps.
Coaching Tips
Form Cues
- Keep straps taut
- Drive from hips
- Core tight
- Eyes on floor
- Stable base
- Fluid motion
Breathing
Exhale during rotation and downswing; inhale on return to center. Brace core throughout.
Tempo
2-0-2
Range of Motion
Rotate torso until shoulders align with hips, without straining lower back or losing strap tension.
Safety
Safety Notes
- Avoid if acute lower back pain
- Maintain constant strap tension
- Wear shoes for grip
- Do not force range of motion
- Engage core to protect spine
- Start slow for control
Spotting
No spotter needed; use solo with proper form or partner for balance cues if beginner.
Common Mistakes
- Allowing hips to drop
- Jerky rotations
- No core engagement
- Losing balance
- Over-rotating beyond comfort
- Slouching posture
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Recent abdominal surgery
Flexibility Needed
- Adequate hip rotation
- Shoulder external rotation
- Thoracic spine mobility
Build Up First
- Basic core engagement
- Familiarity with TRX stance
- Hip hinge proficiency
Also known as
TRX Golf Swing, Suspension Rotational Swing, TRX Rotational Core Swing
Found this helpful?
Share your thoughts or help us improve this guide.
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
