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VersaClimber Workouts - Cross Crawl

What is Cross Crawl?

The "cross-crawl" or "running motion" feature on a VersaClimber is the same pattern we use when we crawl, walk or run. It is otherwise known as our natural GAIT pattern. Cross crawl provides a unique alternative to the "standard" climbing motion VersaClimber provides. The Cross Crawl motion is produced when the arm and leg approach each other on one side of body while the opposite arm and leg separate on the other side. It has been demonstrated this natural pattern will more safely and effectively strengthen the para-spinal musculature.



VersaClimbers that come standard with Cross Crawl are as follows: H, HP. All others models can be added with this option as an upgrade feature. Please contact us for details.

What is Standard Climb Pattern?

This is a pattern when your elbow & knee maintain equal distance apart both on the up stroke and down stroke. For example, when you climb a ladder, the hand that moves up a rung is followed by the foot on the same side of the body.

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VersaClimber Exercises

The VersaClimber provides a more complete, safe and overall better exercise than treadmills, ellipticals, steppers, running, cycling, swimming, rowing or cross country skiing because the VersaClimber works all the major muscles of the body in one safe, smooth rhythmic motion. Climbing against gravity also burns more calories than any other exercise.


Sport Specific Training Hand Book

To learn more about sport specific training on your VersaClimber. VersaClimber accommodates all levels of fitness and ages because you can walk, jog, run, or sprint vertically at various stride lengths and running speeds.

Training guide for "Taku" interval sprints on VersaClimber. Compliments of Hybrid Fitness.

With a simple positioning of the hands (holding on the side rails), your Versa Climber becomes a stepping machine to concentrate the work on the lower body. By having a stair stepper and climber all in one machine, you can change your workouts easily to keep you motivated and exercising toward your fitness goals.


Upper Body Strength Exercises

With your hands in the reverse position (palms facing towards you), the frontal muscles of the deltoids and biceps in addition to the large muscles of the back are strengthened. Concentrate on pulling down right, then left, with your latissimus dorsi (side of back), anterior deltoids (front of shoulders), and the biceps muscles of the arm. This flexion on one side of the body while extension on the other side of the body will tone and trim your sides, stomach, back, and back of arms. Both sets of muscle groups, front and back can also be worked simultaneously by changing grips from the reverse to the forward hand grip positions (palms facing away from you)


Working the upper and lower body Separately

The two stationary hand rails can be used to grasp and anchor the upper body while stepping with the legs only. By holding the hand rails in front of you or to the side of your body and stepping with the legs only, the buttocks, front and back of the thighs, calves and shins can achieve a complete lower body aerobic and strength exercise. Stair stepping is also an effective way for beginners to become familiar with the VersaClimber After regular use, the user can graduate to full body climbing. Heart rate can be increased or decreased during this exercise by increasing or decreasing your stroke rate (how fast you are stepping) or by increasing or decreasing your stroke length. This stepping exercise can be performed in any mode of operation. For the advanced athlete, a quad burn can be achieved by squatting down (while holding the stationary handgrips) so that the knees are at approximately a 90 degree angle. With the knees positioned on either side of the Versaclimber, start with short steps and gradually increase to the maximum comfortable stroke.

THE KNEES MUST STRADDLE THE MACHINE and the arms must be bent to maintain the body weight within the base of the machine. The arms and shoulders can be exercised by standing on the base plate in front of the Versaclimber and driving the moveable hand grips. Palms can be in the forward or reverse grip. Pull down with one arm and resist with the other arm, or push and pull with one arm while resisting with the other arm. During this activity, a full range of cyclic rates and stroke lengths can be selected to exercise the upper body only. These isolated exercises can be performed as an interval exercise during your regular aerobic workout.

This article was published on Thursday 12 December, 2013.
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