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strength training workouts at home

Crosscore – The Best Suspension Trainer for Strength Training Workouts at Home

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.

stabilization

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.

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.

bosu elite

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.

1

Absolute Strength

The trainee executes a specific dumbbell technique using the CrossCore with a slower, connected grind speed for 5 reps.

2

Muscular Imbalance

The trainee executes a specific dumbbell technique using one limb starting with the weak side first for 3 reps each side.

3

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

strength training workouts at home

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

strength training workouts at home

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

strength training workouts at home

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:

1.

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.

2.

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.

strength training workouts at home

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strength training workouts at home

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.