Top 23 TRX Rip Trainer Exercises

Here are the Top 23 TRX Rip Trainer Exercises that we program in CoreFit to build Plyometric Endurance, Speed, & Rotation Control.

The TRX Suspension Trainer is the ubiquitous strap and gravity training system on the market.  But did you know that TRX also makes a Rip Trainer?  It’s little more than a simple metal pole, a bungee cord, and a clip.  But with some training and skill, it’s one of the best tools for training core rotation as the finest cable machine.  Here are the Top 23 Exercises you should be doing with the Rip Trainer.

Why the Rip Trainer?

The Rip Trainer focuses on core rotation, anti-rotation, and lower-impact plyometrics.

Correctional Exercises

Building rotational strength and anti-rotation strength is very important for preventing injury.  The Rip Trainer’s strong ability to provide rotational resistance that is easily scalable makes it one of the best tools on the market for working rotation-based exercises.

Explosive Movements

Rip Trainer’s also allow for explosive training sequences.  The explosive movement pattern might involve jumping or lunges.  Many of them also involve rotation.  This explosive training is helpful for sports like tennis or football.  Nearly all sports involve rotation to generate speed and power.

Changing the difficulty

To make the Rip Trainer Exercises Easier:

  • Widen your stance
  • Reduce the stretch of the band
  • Make your grip wider on the pole
  • Use a lighter band

You can make the TRX Rip Trainer harder by doing the opposite.

TRX Rip Trainer Nomenclature


  • Powerhand: is the hand closest to the resistance cord
  • Basedhand: is the hand furthest away form resistance cord

Hand Zones 1-5

  • Zone 1 is the position furthest from the resistance cord.
  • Zone 3 is the middle on the bar itself
  • Zone 5 is closest to the resistance cord
  • Zone 2 is between Zones 1 and 3
  • Zone 4 is between Zones 3 and 5

Hand Direction Choices

  • Powerhand Palm Up: Suppinated
  • Powerhand Palm Down: Pronated
  • Basehand Palm Up: Suppinated
  • Basehand Palm Down: Pronated

Bar Position

  • Horizontal: means bar is parallel with the ground
  • Vertical: means bar is perpendicular to the ground

Body Position

  • SF: mean you standing and Facing the anchor point
  • SFA: means you are standing and facing away from anchor point
  • SSW: means that you are standing sideways to the anchor point.

NAPSMR for Rip Trainer

  • Name of Exercises
  • Adjustment: PH and BH zone and direction
  • Position SF, SFA, or SSW
  • Starting Position: Feet, Hips, Arms
  • Movement to complete a rep
  • Return Cues from back to starting position


The Rip Trainer Swipe movements are the foundation of the Rip Trainer.  They are also the most difficult to learn.  The basic concept is to initial the rotation from your hips while you pull with the base and push with the power hand.  When properly executed, you’ll hear the patented air-whip sound that makes you feel like you are in a Bruce Lee Movie.

  1. Sword Strike Low, Mid, High.
  2. Shuffle Sword Strike
  3. Rip Punch
  4. Ax Chop
  5. Paddle Board

Anti-Rotation Holds

The anti-rotation holds are also very powerful.  The key concept is that the Rip Trainer provides an symmetric rotation force against your core.  To perform an anti rotation exercise, you just line up the resistance band so that it requires you resist rotation with your core.

  1. Pitch Fork
  2. Flag Pole
  3. Joust
  4. Windmill
  5. Walkout
  6. March


We only list two presses in our TRX Rip Trainer Guide, but two is all you need.  The chest press or hockey check, plus the 90 degree turn and press.  These are some of the easier Rip Trainer exercises, and can be done with a heavier weight resistance band.

  1. Hockey Check
  2. 90 Degree Turn and Press


The Rows are an easier exercise to learn, but they are still very powerful.  They easily scale up to plyometric variations, which make them great for HIIT style workouts.

  1. Squat Row
  2. Plyo Canoe
  3. Plyo Row


The TRX Rip Trainer also provides with some unique lunge options.  The principle being that they provide an additional rotation force against your core while you are doing a lunge.

  1. Plyo Lunge
  2. Step Back Lunge and Row
  3. Flag Lunge
  4. Flag Lunge to Step


The Rip Trainer can also provide a resistance source for improving thoracic rotation or anti-rotation.  These three exercises are very helpful for improving thoracic strength and range of motion.

  1. Frankenstein Twist
  2. Windshield Wiper Hold
  3. Reverse Twist Hi or Low

Missing Exercise

Rip Trainer Overhead Squat.  I am not sure if TRX lists this as official Rip Trainer Exercise or not, but I’ve definitely seen it on YouTube.  If I want to provide an asymmetrical force on the overhead squat, I use a dumbbell.  I can’t think of reason to use a Rip Trainer.

Missing Setups Two Eyebolt Setup

It’s possible to rig the TRX Rip Trainer so that the band attaches to both eyebolts such that the band wraps a pole.  This effectively transforms the TRX Rip Trainer into a cable-bar system.  But do you know what works even better?  An actual Functional Trainer Cable Bar.  Don’t have one?  Use two exercise tubes.

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