Stacy Gallagher
When it comes to strength training workouts at home, the CrossCore Suspension Training System is a superior tool to all other suspension trainers on the market. For the first time a home trainer using a portable training device can replicate the results derived from barbells and dumbbells by allowing the body to perform and move naturally without limitation. By being able to replicate the motor pathway and payload used in barbells and dumbbells the trainee can replicate the positive benefits of strength training. This is huge!
Barbells and dumbbells are the gold standard for maximizing absolute strength – why?
Stabilization
Instability causes muscle stabilizer activation
Maximum Muscle
Short movements with crude tools creates a maximum muscular inroad
Motor-Pathway Freedom
Free weights provide the ultimate variety, cut your own motor-pathway in space & time
Instead of being restricted by static straps as is the case with other suspension trainers, the CrossCore Suspension Training System uses all three planes of motion for real movement that produces better results. This gives the trainee a greater ability to tap into the functional benefits of strength training.
Strength is the "King" of the five bio-motor attributes. These attributes include: strength, speed, endurance, agility and flexibility. Strength can be further separated into three general categories.
Absolute Strength
maximum payloads, short distances, no regard for velocity
Explosive Strength
moderate payloads, long distances, maximum velocity
Sustained Strength
light payloads, extended durations, varied velocities
What makes the CrossCore Suspension Trainer different?
The unique, patented pulley pin engagement system gives the CrossCore a leg up on the competition. When the pin is in the CrossCore mimics other suspension trainers. However, when the pin is removed a greater level of instability is created, forcing the body into dynamic stabilization. Dynamic stabilization occurs when abdominals, spinal extensors and gluteal muscles work in coordination with each other and intra-abdominal pressure is regulated by the central nervous system.
A CrossCore workout produces better results in strength and power because it taps into this state. This more closely mimics the core instability created in barbell and dumbbell training enabling the trainee to replicate free weight techniques using a suspension trainer. Our method of training utilizes intensity enhancing techniques that enable payloads to be amplified dramatically.
For the tactical athletes/mountain athletes/first responders out there who travel on and off the job, this is the perfect tool in any operational or downtime environment including your own home. This should be issued gear by a department/agency to their folks requiring a physical fitness standard for their position. This is what we needed back in the day living out of a suitcase, jumping on/off planes only to be disappointed by hotel fitness centers/local gyms whose equipment was lacking or a business schedule/location that didn't fit our work schedules.
CrossCore fills the implement training gap for clients of any age and ability. Easy to set-up, easy to learn/understand the concepts from the client's perspective and easy to cue for the trainer. Progressing and regressing exercise difficulty is easy and instantaneous compared to other strap-type trainers, the pulley device and rope adjuster are simply brilliant.
I really like the constant time under tension/load protocol with the slower rep tempo and "soft" transition between concentric and eccentric phases demonstrated in the videos. Perfect for those who are older, rehabbing, or for the beat up operator/athlete. I've found that protocol naturally creates a focus on the mind-muscle connection as well as motor control. On my highly recommended list for my peers, clients and family.
BK
Personal Trainer
Is it possible to replicate barbell/dumbbell results using a suspension trainer? Yes!
Variable Payload
The variable payload ability is unique for resistance training. The CrossCore allows the trainee to make poundage changes during a set - heavier payload move closer, lighter payload move further away.
Muscular Imbalance
The dynamic stabilization created by the pulley is unique to suspension trainers. This aids the trainee in single-limb training to help correct muscular imbalance.
Motor-Pathway Freedom
The CrossCore aids the trainee to cut their own motor-pathway in space & time. This means that a trainee can replicate the techniques, payload and protocols of free weights ultimately providing the RESULTS of free weights!
How to Improve Dynamic Stabilization
Improving dynamic stabilization of the body starts with focussing on improving breath control. The first thing we work on with any new trainee on the CrossCore is how to use the breath to stabilize their core. Helping people learn how to change from a chest breathing pattern to a belly breathing pattern gives them the ability to find a better postural position. This practice helps the trainee achieve optimal posture prior to executing a movement. If the body is stacked properly a better mind-muscle connection can be achieved during each rep. See “How do you find breath?” in blog post.
How to Execute a CrossCore Hardcore Workout
In the CrossCore Hardcore workout we employ the use of intensity enhancers to maximize the payload and minimize the training time. The trainee completes one giant set that includes three components.
Absolute Strength
The trainee executes a specific dumbbell technique using the CrossCore with a slower, connected grind speed for 5 reps.
Muscular Imbalance
The trainee executes a specific dumbbell technique using one limb starting with the weak side first for 3 reps each side.
Explosive Strength
The trainee executes a specific dumbbell technique using an explosive push/pull for 3-5 reps.
This is what we call the "one and done" strategy. This technique has taken World Champion strength athletes to their absolute limit. It is profound that a suspension trainer can replicate the results obtained from a hardcore dumbbell workout.
Below are video clips showing the key upper/lower body exercises that we consider as the foundation of the CrossCore Hardcore protocols. All exercises are performed with the pin out and the same length pulley rope. The length of the pulley rope can be adjusted to suit any size trainee as well as make push/pull angles more or less extreme.
Back Exercise
The graphic illustrates the muscles being used in pulling exercises. Grip width and hand position determine which back muscles will be isolated to the greatest degree. For this demonstration a wide grip pull is used where both a two arm and one arm pull will be executed. Other variations include: a narrow grip pull (handles clipped together/palms facing each other) and a wide grip pull combined with a one arm rotational pull.
CrossCore Hardcore Pull
Chest Exercise
The graphic illustrates the muscles being used in pressing exercises. Again grip width and hand position determine which chest muscles will be isolated to the greatest degree. For this demonstration palms are facing down in a push up position where both a two arm and one arm press will be executed. Other variations include: a fly with palms facing each other and rotational press.
CrossCore Hardcore Press
Leg Exercise
The graphic illustrates the muscles being used in leg exercises. The CrossCore is an excellent entry level tool for anyone learning how to squat. The key technical points of vertical shins and torso can be taught prior to adding a load to the trainee. For this demonstration basic squat form is reviewed as well as one legged squat form. Other variations include: a side lunge and front lunge.
CrossCore Hardcore Squat
The flexibility of the patented pulley design allows for a multitude of exercise variations. The ones demonstrated above are but just a few. The pulley also makes CrossCore an excellent tool for training both mobility and flexibility in multiple movement planes as well as strength. It can be used across many disciplines from martial arts to baseball to golf to pilates to yoga.
CrossCore Rating
I would give the CrossCore Suspension Training System a 5 star rating for its versatility and portability. It is the priciest suspension trainer on the market, however its patented pulley design and easy rope adjuster give the user many more training options compared to those of static straps. The tool can be installed one of two ways:
The anchor strap has a cam buckle on it that easily goes over a door. Putting the cam clip and webbing over a door and shutting the door on it towards you provides the easiest, most stable option without any additional installation. When you pull the door shut towards you over the webbing with the clip on the other side you have complete stability.
The second option is to install something like the Dimok X-mount Wall Bracket to the wall. It must be mounted to the studs for stability. Once the bracket is installed a carabiner can be attached to the webbing with the cam buckle. Click it into the bracket and you are ready to go.
Check out what Amazon customers are saying!
Recap of CrossCore System Features
- Pin Engagement System™ can be locked to stop the rotation of the pulley wheel when stable movements are desired
- Unlocking Pin Engagement System allows pulley wheel to rotate freely and enables CrossCore® to act as a pulley machine by attaching a counterweight, such as a kettlebell, dumbbell or sandbag, to one end. Using two counterweighted CrossCore units spaced eight feet apart makes for one of the smoothest cable crossovers on the market
- Rope Adjuster Device™ allows for true self-leveling handles / foot and arm cradles. No more readjusting the height of your handles in the middle of your workout
- Handles/foot and arm cradles pad the feet and arms when performing certain exercises like knee raises and hamstring curls. These cradles open and close for a snug fit on the hands and feet so the user won’t slip out while exercising
- The mountain climbing grade rope used for the pulley is rated up to 1,200lbs. The anchor strap with cam buckle is rated up to 1,800 lbs. The adjustable handles / foot and arm cradles with ergonomic grips and webbing are rated up to 1,800 lbs. Each handle has heavy-duty climbing-grade carabiner rated up to 2,000 lbs. The CrossCore is built to withstand any load. The cam buckle is rated up to 750lbs.
- Take it with you! Your CrossCore® system weighs about 4 lbs. (1.8 kg) and can go with you to the park, to the gym, on vacation or wherever for a change of pace, and it all fits into a convenient carry bag
- Warranty: Pulley Unit 2-Years | Everything Else 1-Year
- Ship Weight: 4 lbs.
For more training information on utilizing the CrossCore Suspension Training System. Please contact us at stacygallagher@functional-strength.org.
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I swore I was giving up all forms of exercise equipment because most of them just sit around in my basement. But this is giving me another idea. It looks very convenient, I love that its lightweight and can travel with you, and you can perform all sorts of exercises using it!
Weight training is so important – especially for women as we age – that we should all have a convenient way to do it. I think you hit the nail on the head with this one!
Thanks for the read! The tool is very convenient and portable. You can install it over the top of any door as long as the door pulls towards you. Also you can take it outside in good weather and strap it to a tree branch. I totally agree that weight training is so important as we age. At 51 I have been able to retain both strength and vitality through good training and nutrition.
Very interesting and educational article! I didn’t know that there even were different breathing patterns and types of breathing and how it can affect the posture of the performer! The product makes it very easy for people to work out at home and work on recovery for example! Keep up the good work
Thank you for the read! I am glad you found it educational. The versatility of this tool is boundless. It can burn down a 500lb bencher and also help a beginning trainee.
Wow! This is just what I have been looking for. I practice Pilates and want to really push the core strength side, it has always been a problem for me.
My biggest problem is fixing the Crosscore to the wall. It will have to be one really strong, stable fix.
Any tips there?
It would be great to be able to extend my training to a daily basis instead of the 2 lessons a week.
It would also mean I can do as much as I like on one exercise instead of following the class.
Great vids.
Thanks for the read! Problem solved on affixing to the wall. I purchased Dimok X-mount Wall Mount Bracket for Suspension Straps Resistance Trainer also at Amazon. How exciting to be able to extend your training at home! Please let me know how it goes.
Hi Stacy, this is an interesting product as opposed to the usual home gym equipment which is bulky and not really easy to fit in. I am just wondering about the installation as I can see from videos it is hooked up to the wall. I do fix things at home manually but to install this, does it require special drilling and hooks to properly secure it?
Thanks for the read! Installation can be done in two ways. The first option is to take the metal piece on the attachment strap and place it over the door as long as the door pulls inward. This allows this tool to be taken anywhere including outside. The second option is a more permanent one using the Dimok X-Mount Wall Mount Bracket also at Amazon. The important thing is to make sure you secure it to the studs. We have an old house so I mounted mine to a larger board for stability and to secure to the studs. Please let me know how you make out.
Hi Stacy, this must really be a hardcore training upon watching the video. I haven’t tried any of this. Can the product be installed manually by just anyone? Since all weight is carried by the suspension hooked against the wall, they must have indicated safety precautions upon installation, right?
Thanks for the read! The moves I demonstrated are basic compound multi-joint movements that maximize training results in a short period of time. I use a similar sequence with clients of all backgrounds (my demographic is 50-80) and we can typically complete a training session in 15-30 minutes.
It can be installed one of two ways. The anchor strap has a cam buckle on it that easily goes over a door. When you pull the door shut towards you over the webbing with the clip on the other side you have complete stability. The second is a more permanent option where you install something like the Dimok X-Mount Mounting Bracket to the wall and clip in with a carabiner also found at Amazon.
The mountain climbing grade rope is rated up to 1,200lbs. The anchor strap with cam buckle is rated up to 1,800 lbs. The adjustable handles / foot and arm cradles with ergonomic grips and webbing are rated up to 1,800 lbs. Each handle has heavy-duty climbing-grade carabiner rated up to 2,000 lbs. The CrossCore is built to withstand any load.
Putting the cam clip and webbing over a door and shutting the door on it towards you provides the easiest, most stable option without any additional installation. Installing a wall bracket requires knowledge of how to find wall studs to fully secure the bracket. The bracket described above is rated up to 750lbs.
I hope I answered your questions thoroughly and that you might consider this option for your home training goals.
That was a very thorough explanation Stacy, appreciate it.
Hey Jenni,
Thank you for the read!
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Stacy:
Liked the videos very much. Just wanted to add my recommendations to the Cross Core System. As you know, I have been working with you for past few months. I am a 77 year old who never really routinely did anything relating to regimented or routine exercises. A focus on the breath is key for me and this certainly does that. Although I am still in the fundamental range of exercises, I can say the are quality related, productive and not at all flat out exercising yourself to exhaustion. From my point of view, this is mindful exercising.
I see my next steps in the videos and am looking forward to this adventure.
John Thomas
Thank you for your comments! You are an amazing student!
I found your article very interesting and educational I agree that the Crosscore is the best Suspension training for home strength training. It has been very helpful to me on my fitness journey. The product is very convenient, light weight and easy to use. I am able to take it with me on the go and catch a workout in the middle of a busy work day. One of the things that I had not considered in my practice is the impact a poor breathing pattern might have on performance. .Keeping up on my fitness is key to my quality of life. Finally, I would like to recommend to anyone reading this post to give the CrossCore a try. It has been incredibly beneficial to me.
I found your article very interesting and educational I agree that the Crosscore is the best Suspension training for home strength training. It has been very helpful to me on my fitness journey. The product is very convenient, light weight and easy to use. I am able to take it with me on the go and catch a workout in the middle of a busy work day. One of the things that I had not considered in my practice is the impact a poor breathing pattern might have on performance. .Keeping up on my fitness is key to my quality of life. Finally, I would like to recommend to anyone reading this post to give the CrossCore a try. It has been incredibly beneficial to me.
After reading your guide about the Crosscore I feel that you really made the case that this tool is the best suspension trainer for strength training workouts at home. I had not considered the value of absolute strength to speed and agility. The training techniques outlined in your videos were very informative and showed me how the execution of the CrossCore Hardcore techniques can replicate the stress created in an intense dumbbell workout. I am very interested in purchasing this suspension trainer to help me in my training goals..
I found this article very compelling and would love to give this product a try. I can see how the unique additional features of the pulley construction and rope adjuster enhance the workout experience compared to other suspension trainers. The idea of being able to replicate the techniques and results from dumbbell training intrigues me. I am inspired to purchase this product and get to training. Thanks.
Wow I have to say that the CrossCore looks pretty amazing. One thing I look for especially in home gym equipment is portability and easy set up and take down. One of the advantages of working at home is that it saves lots of time traveling back and forth to the gym. With the CrossCore I like the idea behind the pin out. This sounds like a really intense and sculpting workout. I’ll save your post for when it’s soon time to update the home gym, thanks!
I was exploring home training options and came across your post. I want to install a suspension trainer in my small home where there is limited space for physical exercise. I like the design and details of the CrossCore and can see how it could be a versatile training tool. The how-to videos were detailed and instructive. After reading your post I am ready to purchase a unit. Please keep providing great training content!
This is a great review but I’m not sure it’s what I’m looking for.
I’m very much into fitness but my wife unfortunately is not.
She starts and stops consistently and just doesn’t enjoy it.
I don’t offer too much advice or try to steer her as that can be a “sticky” situation.
I’m sure anybody who’s married understands.
I’m searching for some kind of simple home workout device or apparatus that won’t be too intimidating but provide a good workout.
What do you suggest?
I totally understand your dilemma. I find with clients who do not enjoy training that the work they have been doing doesn’t lead to tangible results. Therefore their training plan seems like mindless work. The training techniques we use are about creating maximum intensity for results in a minimal amount of time. I use the CrossCore as an entry level tool for all my new clients to develop pristine training techniques. Using pristine technique helps my clients find their mind-muscle connection right off the bat. When they can access the mind-muscle connection strength gains come quickly.
The CrossCore puts my clients at ease when it comes to strength training. It allows me to teach clients as old as 80 how to execute strength training moves with bodyweight alone. A large part of my business is in-home personal training with wealthy older clients who are intimidated by a commercial gym environment. The portability of the CrossCore allows me to walk into any environment and get anyone started training. The cam buckle of the webbing can go over the top of a door and then when the door is shut it is completely secured. So my recommendation for your wife would absolutely be the CrossCore and CrossCore Hardcore training protocols.
Excellent post….great review…videos really help with the visualization…I notice that you’re doing all the heavy lifting,,,,Thanks for the info!
It would be a very effective way to train the muscle with a Cross Core Suspension Trainer.
It seems that you can install to your house and you can do the training even not going out, that’s a good thing.
How I wish to recommend this to my husband, but can you use the product without consulting any trainer?
Thank you,
Lyn
The tool is very easy to install. There are two options for installation. The first is to place the cam buckle over the top of a door and shut the door towards the user. The second is to install a bracket and use a carabiner to clip into the bracket. You can use the tool without a trainer, but to gain the max benefit of the training there is a book available describing the protocols. The name of the book is CrossCore Hardcore and it outlines protocols that can maximize the tool. You can click on the link here – https://amzn.to/2vS83bQ. Thanks for the read. Please let me know if you have any additional questions.
Stacy, great post, excellent tutorial videos, great product. Much thanks to you and Marty for introducing the CrossCore to me at Marty’s Squat/Deadlift Seminar last Fall at CrossFit Koncepts. Excellent tool for cleaning up my squat form (which is a long process).
For the tactical athletes/mountain athletes/first responders out there who travel on and off the job, this is the perfect tool in any operational or downtime environment including your own home. This should be issued gear by a department/agency to their folks requiring a physical fitness standard for their position.
This is what we needed back in the day living out of a suitcase, jumping on/off planes only to be disappointed by hotel fitness centers/local gyms whose equipment was lacking or a business schedule/location that didn’t fit our work schedules.
My personal training client demographics mirrors yours. Whether it’s the current Stay-At-Home Guidelines forcing trainers to go to online training, or a client who just wants a single tool, Cross Core fills the implement training gap for clients of any age and ability. Easy to set-up, easy to learn/understand the concepts from the client’s perspective and easy to cue for the trainer. Progressing and regressing exercise difficulty is easy and instantaneous.
Compared to other strap-type trainers, the pulley device and rope adjuster are simply brilliant.
I really like the constant time under tension/load protocol with the slower rep tempo and “soft” transition between concentric and eccentric phases demonstrated in the videos. Perfect for those who are older, rehabbing, or for the beat up operator/athlete. I’ve found that protocol naturally creates a focus on the mind-muscle connection as well as motor control.
On my highly recommend list for my peers, clients and family.