TRAINING SETUP

The optimal setup

You want a horizontal pull. For resistance, use one of the following:

• A Painbox (Micro or Crusher version)
• A pulley redirect (requires quality pulleys) that moves the weight out of the plane of the movement
• Direct drive training

The least optimal setup: floor lifts

The Crusher should never be trained as a floor lift. Your grip needs to be the limiting factor at every point on the force curve. Not your lower back, not your shoulders, and not your ability to hold a deadlift position for 40-plus seconds.

The Key Principle

Lie on your side with both feet braced against the upright. The movement is simple: a small shift of the upper body to grab the handle, then fall back into position to initiate the set. This allows for full passive holds in terms of shoulder and lower back. Your grip is the only limiting factor.

At heavy loads

With this setup, 80 kg on the Crusher is dead easy on everything except your grip — which is the entire point. The upper end of Crusher work sets for a lifetime of training are not dramatically higher than this range. This setup comfortably handles any weight you will ever work up to, with zero risk to your back or shoulders.

A demonstration video is available covering both direct drive and spring resistance configurations here.

Alternative setup: kickbox pulley

This setup is convenient, easy to use and follows the same principles as the side-lying setup. Below is an example of a kickbox setup: the weight stack is easy to adjust, the position is comfortable, and only grip strength is the limiting factor.