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VersaClimber
Full-body vertical climbing machine that engages all major muscle groups for cardiovascular conditioning and strength; low-impact option scaled by speed, resistance, and stride length.
About Exercise
Equipment
Others
Difficulty
3/5 • Beginner
Primary Muscle Groups
Glutes, Quads, Lats
Secondary Muscles
Abs, Obliques, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Lats
8/10Teres Major
Hamstrings
7/10Biceps Femoris, Semitendinosus
Shoulders
7/10Anterior Delts, Medial Delts
Calves
6/10Gastrocnemius, Soleus
Biceps
6/10Long Head, Short Head
Abs
5/10Rectus Abdominis
Lower Back
5/10Erector Spinae
Obliques
4/10External Obliques
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
60-180 seconds • Adjust based on interval training
How to Perform
Step onto the foot pedals with feet secured in straps, adjusting hand grips to shoulder height. Stand with a straight back, core engaged, and slight knee bend.
- Drive one leg down while pulling the opposite arm down simultaneously.
- Allow the other leg and arm to rise naturally in response.
- Maintain a smooth, rhythmic cross-crawl motion without bouncing.
- Keep upper body stable and avoid twisting or leaning forward.
- Continue alternating limbs for the desired duration.
Coaching Tips
Form Cues
- Drive with glutes and lats
- Maintain cross-crawl rhythm
- Keep core tight
- Avoid bouncing
- Stay upright
Breathing
Inhale during the upward phase and exhale forcefully during the downward pull and leg drive; brace core throughout.
Tempo
1-0-1
Range of Motion
Full vertical stroke from full arm extension at top to near-full leg extension at bottom without bottoming out pedals or hyperextending knees.
Safety
Safety Notes
- Inspect machine for loose parts before use
- Start with low resistance if beginner
- Avoid if acute back or knee injury without clearance
- Use handrails for balance if needed
- Gradually increase intensity to monitor heart rate
Spotting
Not typically required; use stationary handrails for support if balance is an issue, especially for beginners.
Common Mistakes
- Leaning forward excessively
- Bottoming out pedals
- Bouncing or twisting torso
- Slouching shoulders
- Shortening stride unnecessarily
When to Avoid
- Acute lower back pain
- Severe knee instability
- Uncontrolled hypertension
Flexibility Needed
- Adequate shoulder flexion
- Basic ankle dorsiflexion
- Hip mobility for stride
Build Up First
- Familiarity with cardio machines
- Core stability competency
Also known as
Vertical Climber, Climbing Machine, Versa Climber
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