Your hips should be back, like in the receiving position for a power clean.īrace your core.
Your feet should be approximately shoulder width apart, knees slightly bent and torso upright. (Get it? “Crossover” Symmetry!)Įstablish an athletic position before every rep. The band on the left goes in your right hand, and the band on your right goes in your left hand. About half of the exercises will call for the bands to be at eye level, and the other half will call for the bands to be at your knees. That said, here are a few basic principles to help you get started. It even includes pictures! You don’t need any rigorous training to figure out what to do. The Crossover Symmetry system comes with a very simple instruction card. The more practice you get, the faster and more powerfully your brain will be able to send these signals to your muscles.īy strengthening your stabilizers and training your neurological pathways, you are putting your body in a better, safer, and stronger position to express the strength that you develop every day in class. By consistently practicing the exercises, you are training the brain on what muscles to activate, how, and in what order. The Crossover symmetry exercises are intentionally sequenced to layer the movement patterns in the right order for going overhead.
Then, those muscle groups need to work together to accomplish complicated tasks like Olympic lifts and kipping gymnastics. They require your brain to send fast and powerful signals to multiple muscle groups. The movement patterns we do in CrossFit are complex.
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Second, it teaches your brain how to express strength. Worst case scenario, this leads to injury. Best case scenario, this leads to loss of strength. If your stabilizers are weak, your bigger muscles have to do extra work - either to do the stabilizing instead or because your unstable scapula makes them work from a compromised position. actually move the heavy weight overhead or propel your body up to the bar.
Strong stabilizers allow your bigger muscles (like pecs, deltoids, and lats) to do the work they’re supposed to do, i.e. In simple terms, your shoulder stabilizers are tiny muscles that help keep your scapula in place. Crossover Symmetry is designed to do two major things.įirst, it strengthens your stabilizer muscles. The movements are not challenging and can be easily modified based on your level of experience and comfort. The bands come with an instruction card, so all you have to do is follow along. Have you ever seen that very official looking, colorful set of bands hanging from the rig at both EVF locations? That is Crossover Symmetry, and if you haven’t already, you should get acquainted.Ĭrossover Symmetry is a simple system specifically designed to make developing shoulder stability easy, effective, and practical in less than 5 minutes a day. Bottom line: all of us can stand to work a little bit more on our stability. Yet, even with all of this practice, most of us also grew up in a culture that distinctly values pure strength over stability. Any time you see dumbbells, unilateral (single side) elements, strict gymnastics, rings, banded exercises - these are all helping you build stability. So how do we work on stability? At EVF, we actually get quite a lot of stability work. Or maybe you picked a weight for your WOD you thought was moderate, but since you can’t keep the weight stable, you expended an unnecessary amount of energy on each rep and fatigued after the first round … FRUSTRATION! In the worst case scenario, you could get injured lifting a weight that your muscles can handle but the rest of your body cannot. You might have experienced this if you somehow completed a crazy lift, but it was sloppy and marginally embarrassing. Just because your muscles are capable of generating enough power to move a given amount of pounds, doesn’t mean your body understands how to keep that amount of weight still, or stable. You’re running into the concept of stability, which is related to but distinct from strength. What is happening in these cases? Do you always have an off day when it’s DBs instead of barbells? Will ring dips just forever evade you? You can rep out push presses at 95 pounds no problem, but try using 35-pound dumbbells, and what the ***?īar muscle ups? Yeah, okay. You squat 400 pounds, yet when you put 135 overhead, the bar wobbles uncontrollably. You can do push-ups for days in a wod, but when you jump onto the rings, you crumble instantly.
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