VersaClimber

The VersaClimber is a vertical climbing machine that has you alternate your arms and legs in a standing crawl pattern. It trains your lats, glutes, quads, and shoulders while driving your heart rate up quickly, making it a conditioning tool.

Set up by stepping onto the pedals and grabbing the handles with a neutral grip. Stand tall with your feet under your hips, arms extended overhead, and your whole body in one straight line from head to heels.

Start moving by driving one foot down while the opposite arm pulls down at the same time. Let that side return up as the other foot and opposite arm drive down. Keep the rhythm smooth and controlled so each arm and leg travels through the full range of motion at the top and bottom.

Keep a light brace in your core and breathe steadily through your nose and mouth. The heart rate jumps fast on this machine, so ease into your first minute. To make it easier, shorten your stroke and slow your pace; to make it harder, reach higher and lower with each stroke and pick up the cadence.

Fault: Your same-side arm and leg move together. Fix: Drive opposite arm and leg down at the same time, as if you are marching or running in place.

Fault: You cut the range short and never reach the top or bottom of the stroke. Fix: Pull and push to the machine's full range at the top and bottom on every rep.

Fault: You lean back or hunch forward as you fatigue. Fix: Reset your posture, brace your midsection, and keep your shoulders over your hips.