Crossover Symmetry Giveaway
Crossover Symmetry Exercise:
The crossover symmetry exercise is one of the most common exercises in CrossFit gyms. It’s also one of the most misunderstood.
If you’re new to CrossFit, it might seem like a complicated exercise, but it isn’t too hard once you understand how it works. You just need to do some basic math first.
How Does Crossover Symmetry Work?
You have two bars with different heights above your body. One bar is horizontal, while the other bar is vertical. Your goal is to get both bars close enough together so they touch each other when you stand up from a squat or deadlift.
What Is A Good Starting Position For Crossover Symmetry?
There are many ways to start the exercise, but here are three good options:
Stand with your feet shoulder width apart (or wider) and bend over slightly. Stand with your feet hip width apart and bend over slightly.
Stand with your feet shoulder width apart and straighten out until you reach a comfortable height.
Which Should I Do First?
If you want to start the exercise from a high position, then you’ll need to perform the movement first before bending over. Once you’ve bent over, then perform the movement from a low position.
If you want to start the exercise from a low position, then you’ll need to perform the movement first from a high position, then bend over once you’ve stood up.
I recommend that beginners always start with their feet shoulder width apart and bend over until they reach a comfortable height. This will allow you to get used to the starting position before moving on to the next step.
How Do I Get To The Next Height?
This is where most people mess up, because they rush through the movement. It’s best to focus on ONE height at a time. I’ll list multiple heights that you can work on from lowest to highest:
The bottom of one bar to the top of the other bar. The middle of one bar to the middle of the other bar.
The middle of one bar to the bottom of the other bar. This is also known as a quarter turn. The bottom of one bar to the middle of the other bar. The middle of one bar to the top of the other bar. The top of one bar to the top of the other bar.
As you can see, there are multiple combinations that can put you in a different height combination. If you get nervous or don’t know what to do, then just focus on ONE combination at a time and slowly work your way up.
Why Is My Body So Wobbly?
This is a common issue for people during this exercise. If you’re wobbly, then you need to focus more on your core activation to keep yourself stable. When doing this exercise, your abs should be engaged at all times. It also helps to squeeze your glutes as well to keep your hips locked in place.
How High Can I Go?
Theoretically, you can measure the height as much as you want. The higher numbers will always be more challenging, but you’ll need to have a strong core and legs to keep yourself from falling over backwards. I saw a guy in a CrossFit gym do a full turn of the crossover symmetry with no problem at all.
How Often Should I Do This Exercise?
This is another exercise that you can do as much as you want. Just make sure that you don’t overtrain, as this will cause more harm than good in the long run. If you’re a beginner, then I would keep this exercise to 2-3 times per week at most.
If you’ve been doing this for awhile and want an added challenge, then increase the number of times you do it. As a bonus, try to beat your own scores every week to keep yourself motivated and on track!
Recommended Weighted Vest
To do this exercise, you’re going to need a good weighted vest. I highly recommend the Harbinger Heavy Weighted Vest, which you can pick up for less than $70 online.
This vest is great because it has multiple weight pockets allowing you to add or remove weight when you need to. It also has a nice snug design making it harder for the weights to shift around on your body.
Other great weighted vest options are the Rep Fitness weighted vest and the Infitity Velos weighted vest.
If you’re looking to improve your speed, then balancing on two bars is a great way to do so. Just make sure that you focus on your form and keep your core tight at all times.
As a bonus, you’ll get a great ab workout in the process.
If this exercise is too easy for you, then try the one arm crossovers. If those are too easy, then go for the single leg crossovers next!
If you have any questions, comments, or concerns, then leave them in the comment section below.
Thanks for reading!
Sources & references used in this article:
- The golden jubilee of the Electron Microscope Unit (K Ratinac, U Eichhorn, J Cairney – 50 great moments: celebrating …, 2008 – books.google.com)
- Deficit reduction through diversity: How affirmative action at the FCC increased auction competition (I Ayres, P Cramton – Stan. L. Rev., 1995 – HeinOnline)
- Too big and too close: Alfred Hitchcock and Fritz Lang (T Elsaesser – Hitchcock Annual, 2003 – thomas-elsaesser.com)
- The V formation model: a unifying force for double bottom line ventures illustrated with European and North American examples (KK Myrah, TL Odinsky‐Zec – Social Responsibility Journal, 2013 – emerald.com)
- Optimal Multi-Time Period Gasoline Blending (S Kulkarni – 2009 – macsphere.mcmaster.ca)
- Point contact spectroscopy studies of the iron based superconductors (HZ Arham – 2014 – ideals.illinois.edu)