Mad Dogg Athletics crosscore Owner's Manual - page 68

RBT™ Exercises

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 59

© 2016 Mad Dogg Athletics, Inc. All rights reserved. 

CrossCore® User Guide & Manual

ADVANCED MOVEMENTS

PULL UP / CHIN UP

Muscles Targeted: 

Latissimus Dorsi, Deltoids, Biceps, Forearms 

PREPARATION 

•   Begin in the static position by clipping each handle carabiner into the carabiner openings located on top 

of the pulley housing. 

•   Grasp both handles and let your body hang with knees bent (A or D).

•   

NOTE: 

When performing these exercises be sure to keep your weight centered onto both straps equally.

Improper distribution of weight may cause a sliding or sawing effect of the pulley upon the anchor strap. 

This improper use may cause damage to the Anchor Strap. 

PROGRESSION 1 

Assisted Pull Ups – Carabiners

Clipped into Carabiner Openings

BEGINNER 

•   Stand directly underneath the 

CrossCore® unit, placing both 

feet firmly on the floor with 

either a staggered stance (A) 

or seated position (B).

•   Grasp both handles and 

extend the arms to near full 

extension, lowering the body 

towards the floor (A and B).

•   Pull the body upwards, 

utilizing the legs to help PUSH 

your weight upwards to a 

completed pull up (C).

•   As strength and technique 

are developed, use less force 

to PUSH with legs and more 

strength to PULL with the 

upper body to complete pull 

up.

TIP:

 A pronated, neutral or 

supinated grip may be utilized.

A

B

C