Vertical Climber

Execution

1. Start slow, coordinating opposite arm and leg pairs in a natural climbing rhythm (right arm with left leg, and vice versa).
2. Keep your torso upright, bracing the core lightly, without hunching forward.
3. Control your pace so the pedals don't bottom out hard on each stroke.
4. Gradually increase the climbing cadence to a level where you can still control your breathing, and hold that for the rest of the session.
5. Someone new to it aims for 8-12 minutes of continuous climbing at an effort where the breathing stays under control, not counting the few slow minutes at each end.
6. Slow the cadence down for the last few minutes; only step off once the pedals have slowed down and you have a secure grip on the handles.

Quick cues

• Grip securely before you load your weight.
• Upright torso, don't hunch.
• Don't let the pedals bottom out.
• Slow down before stepping off.

Common faults

• Fault: Hunching forward and loading the weight onto the handles

  Fix: Stand upright, let the legs do most of the work and the arms only assist the climbing rhythm.

• Fault: Stomping so the pedals bottom out hard on every stroke

  Fix: Ease off the force, controlling the pace to a smooth, even climbing rhythm.

• Fault: Ramping the cadence up too fast at the start and burning out

  Fix: Start slow for the first few minutes, build to a talkable pace and hold it there.

• Fault: Stepping off while the pedals are still moving fast

  Fix: Taper the pace down and only step off once the machine has slowed down, keeping a firm grip.