I love traveling with my TRX suspension trainer, especially when on holiday. It is a great piece of equipment which I can take and use anywhere. One of my favourite moves is the TRX Scorpion. This series of short video clips will show you how to perform this challenging exercise.
I like the TRX Scorpion move and its variations because it is difficult to perform. It is difficult because of the twisting movement pattern and the body tension developed from supporting the body with the arms and a single foot. It is difficult because there are many muscles working in a reasonably unfamiliar way. The Scorpion requires a baseline of strength and flexibility to perform, so it is what I call a fitness level element.
The Scorpion is a derivation of the plank where one leg is suspended in the foot cradles, the free leg rotates beyond vertical, creating a twist at the pelvis and the spine, focusing on the thoracic spine. The lateral muscular line has to be very active to keep good posture and requires activation of the suspended leg gluteus medius, quadrates lumborum, obliques, tiny paraspinal muscles and then up into the serrates anterior and shoulder muscles. The twisting movement is generated from the shoulders and is a good exercise to develop stability of the scapula, shoulder girdle and arms.
Runners are weak on the lateral line (also activates the Traditional Chinese Medicine “Gall Bladder meridian”), so 6 repetitions on each side with a 4 second hold will develop sideways stability and help in converting running energy into a straight line.
People generally neglect to rotate with their arms fixed and so there is large carry-over to the modern swimming action, as well as any paddle sport (especially SUP).
TRX Scorpion Push Up
You can make the TRX Scorpion even more challenging by adding variations.
This next clip shows the TRX Scorpion with a Push Up added to the movement.
TRX Scorpion Cross
In this final video clip I demonstrate the TRX Scorpion Cross where after the free leg rotates normally over the pelvis, it then rotates underneath the pelvis and across the body.
This is essentially a combination that involves two movements and adds another dimension to this challenging exercise.
For added difficulty, you can add a push-up to the TRX Scorpion Cross. Advanced variations combine the Scorpion with other TRX moves such as a TRX Suspended Lunge or TRX Burpee, thereby further increasing the metabolic demand.