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Crossover Symmetry is a program designed to strengthen the shoulder girdle leading to fewer injuries and an increase in lifts. This is how you can make your own DIY version.

4.40
Crossover Symmetry
Crossover Symmetry Shoulder System
Crossover Symmetry Shoulder System

The Crossover Symmetry System is an advanced, fully customizable shoulder health and performance system that’s unlike anything else in the industry. Developed by leading physical therapists, coaches and athletes, this dynamic training and recovery method can help bulletproof the shoulders against future injury, eliminate post-workout aches and pains, and maximize performance in a wide range of athletic pursuits. There is no training kit better equipped for developing the mechanics needed to quickly eliminate shoulder pain and develop strength and mobility overhead.

This is not the Crossover Symmetry System, this is a replica, and in my opinion a pretty good one.

The Crossover Symmetry System has been taking the CrossFit world by storm. I’ve always had problems with any overhead movements and saw this as something that may be helpful and it really has been.

All that being said I do not own the Crossover Symmetry System. If you want the real deal you need to go through them which after my experience with the DIY version I would say it’s worth the money. I had the original intention of purchasing it from them, but when I saw the price I decided I’d try and make my own. And if you’re like me and like to make your own equipment, this tutorial is definitely for you.

DIY Crossover Symmetry System

What does Crossover Symmetry Do?

What does the real Crossover Symmetry Program strive to do? Great question!

From my recollection of what I’ve found online is it strengthens the shoulder girdle, and in particular the scapular muscles. These muscles become elongated overtime from our western lifestyle of slumping forward on our keyboards and staring at our phone screens.

I’ve found that not only has it strengthened my shoulder girdle, but also allowed my chest and shoulders to “open” up. In turn, this allows for more stable positions when my arms are fully locked out during things like planches, dips, jerks, and snatches.

What You Need

  • 2 Sets of Bands
    • Crossover Symmetry sells they’re own patented bands that look really nice, but cost more than I wanted to spend so I found these online.
    • It was brought to my attention that you don’t need the whole set of bands which is very true. I personally use the blue and black bands the most which can be bought individually here: Individual Resistance Bands.
  • 2 Trailer Hitch Pins or straps to attach to squat rack or door
    • If you decide to purchase the bands I’ve linked then they come with straps so you won’t have to purchase others.
    • I use the Trailer Hitch Pins when I’m not using them for working on my shoulders to hold my combination Pull-Up bar in place and allow for easy switching from skinny to fat bar. You can read more about this on my review of the Rogue SML-2 Squat Stand here: Rogue SML-2 Squat Stand Review.
DIY Crossover Symmetry System

Instructions

  • Attach one end of bands to Trailer Hitch Pins or straps
  • Attach handle to other end
  • Put Trailer Hitch Pin in the side of your squat rack (as show in the picture above,) or wrap straps around an upright/door.
  • Strengthen dat’ Scap.

Total Cost: ~$80

The Program

Final Thoughts

Obviously purchasing the entire system would provide you with a better overview of the system and the program.

The reason it costs so much from them is that the resistance bands are premium and the program and literature cost money to create. The DIY version is great for me, it’s still pretty costly but I’ve greatly enjoyed the strength it’s provided.

If you’d like the real deal don’t hesitate, I’m sure it’s better than the DIY. That being said, this version has worked out greatly for me and I don’t see much of a reason to change.

4.40
Crossover Symmetry
Crossover Symmetry Shoulder System
Crossover Symmetry Shoulder System

The Crossover Symmetry System is an advanced, fully customizable shoulder health and performance system that’s unlike anything else in the industry. Developed by leading physical therapists, coaches and athletes, this dynamic training and recovery method can help bulletproof the shoulders against future injury, eliminate post-workout aches and pains, and maximize performance in a wide range of athletic pursuits. There is no training kit better equipped for developing the mechanics needed to quickly eliminate shoulder pain and develop strength and mobility overhead.

Further reading

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