Core Strength is one of those terms that is thrown around the fitness world by so many people, but hardly anybody really knows what it means. Earlier this year we added the Crosscore equipment which is similar to a TRX but better. This is is one of those misunderstood pieces of equipment that at first seems like a gimmick far too easy to use, but is so much more than it looks. What it really does is take seemingly simple body-weight challenges to a new level and adds significant variety to standardized exercises. The best part is that this tool tests your core strength requiring greater stability, coordination, and joint control. The unique variety of exercises that this equipment provides makes it a valuable training tool for everyone as we explain in this article. 

Closed-chain exercises are usually much less coordinated and easier for people to find the correct sequential muscle activation to effectively control joint movements. Typically, most rehabilitation protocols begin with closed-chain exercises because of the belief that they not only enhance the body's capability to produce stability, but also allow the muscles to provide the optimal amount of exertion around the joint and encourage proper centration. In all of our advanced online programs for injury and rehabilitation, stability is a big part of the early stages and many of the exercises used are bodyweight.

The unique feature of this equipment includes the 2 level of resistance stages. Slotting the pink magnetic pin through the hole will increase the resistance. Doing so will regress the challenge of bodyweight exercises, this is not necessarily a bad thing, the greater the resistance the more repetitions you can push out! By removing the pink magnetic pin this will decrease the resistance and therefore the 2 straps will move a lot more easily testing your body’s stability.

This makes bodyweight exercises like the push-up, jack-knife and the side plank a lot harder due to your core muscles and stabilizers increasing their work to keep your whole body evenly balanced during the movement, us trainers also found it hard putting our core muscles to the test! Greater demand in core activation will help you achieve your goals! Increase in core strength will assist you in lifting heavier weight lifted in the exercises you currently do increasing strength, which leads to more muscle mass and reduce body fat. If you see us trainers moving the pin now you’ll know our trick in making it harder!

By adding a kettle-bell at the end of one strap allows a free-weight at the end to simulate a cable machine. The cable push, cable pull, wood-chop high to low and many other exercises can also be incorporated with this one piece of equipment. Difficulty can be added, increasing instability standing on one leg, increasing weight by adding a heavier kettle-bell to the one strap!

Common exercises that we currently use are push-ups, lunges, squat row, pull-ups, jack-knives and many more. Doing these exercises in a certain way can either make it easier or more difficult depending on how the exercise is changed.

Below is a video from Ironedge explaining how this works.

In regards with your fitness goals you can improve your:

• Balance: The squat can become more difficult in balance and strength by performing single-leg squats with holding the Crosscore straps. This is a good way to feel confident in starting single-leg exercises holding the straps with support.
• Strength: The push-up can be made more difficult by removing the pink magnet or decreasing the angle of the position of the starting position. A position directly under the pulley is the hardest angle of the push-up, more core and upper body strength is required to push your bodyweight up. The more reps you can push with good form the stronger you’re getting!
• Muscle mass/Fat loss: The slower you perform the movement of any exercise on the Crosscore, the more muscle you’re fatiguing (in a good way) therefore more muscle mass. Again it is important to keep appropriate technique through the exercise! Combining that with reps between 8-15 will get you results. Doing Bulgarian squats very slowly on the Crosscore and you will feel the burn!
• Power: Advanced exercises such as the T push-up holding the straps, performing the movement explosively back into the starting position simulate throwing power which is great for throwing sports. Side jumps on one leg holding the straps for support will improve lateral jumping power, excellent for changing direction quickly in football or rugby.

Adjusting the straps is also done to change the height of starting position that suits best for your body height for the appropriate exercise. The ultimate exercise chosen is the t-push up holding the straps. A lot of clients are interested in learning how to do this exercise and so you should be. This exercise is a great way to improve strength throughout the whole shoulder, arms, core stability and hip rotation power. A great exercise to build muscle and flexibility through the spine which can help reduce stiffness in the back.

Do You Need More Help?

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About The Author

Nick Jack is owner of No Regrets Personal Training and has over 15 years’ experience as a qualified Personal Trainer, Level 2 Rehabilitation trainer, CHEK practitioner, and Level 2 Sports conditioning Coach. Based in Melbourne Australia he specialises in providing solutions to injury and health problems for people of all ages using the latest methods of assessing movement and corrective exercise.

References:

• Functional Anatomy of the Pelvis and the Sacroiliac Joint - By John Gibbons
• The Vital Glutes - By John Gibbons
• Movement - By Gray Cook
• Core Stability - by Peak Performance
• Athletic Body in Balance - by Gray Cook
• Scientific Core Conditioning Correspondence Course - By Paul Chek
• Advanced Program Design - By Paul Chek
• Functional Training For Sports - By Mike Boyle