Versa Climber
The Versa Climber is a vertical climbing machine where you drive the handles and foot pedals in an alternating pattern, like climbing a ladder. It is a tough full-body cardio exercise that works mainly the quads and shoulders, with help from the arms, glutes and calves. It suits anyone who wants hard, low-impact conditioning, but beginners should start with short intervals.
Muscles worked
The Versa Climber mainly works your quadriceps, anterior delts, lateral delts and posterior delts, with your biceps, triceps, glutes and calves helping.
Setting up
- Wear flat, grippy trainers. Step onto the pedals one at a time while holding the handles, and make sure each foot sits securely, with the ball of the foot over the middle of the pedal.
- Grip the handles lightly with your whole hand and keep your wrists straight. A loose, hook-like grip is enough, because you are pulling and pushing rather than squeezing hard.
- If your machine lets you adjust the stroke length or handle position, set it so you can move through a comfortable range without overreaching. Ask a member of staff if you are not sure how.
- Stand tall with your chest up and your ribs stacked over your hips. Your body should be close to the machine, not hanging back from it.
How to do the Versa Climber
- Get on the machine with both hands on the handles and both feet on the pedals, and take a moment to find your balance before you move.
- Start slowly. Push down through one foot as you pull the opposite-side handle down, so one side rises while the other lowers.
- Let the machine settle into a smooth, steady rhythm, with one side always moving up as the other moves down. It should feel like climbing, not jerking.
- Drive through the whole foot and think about pushing the pedal away, so your quads and glutes do the main work. Use your shoulders and arms to guide and pull the handles through a full stroke.
- Once you are comfortable, build the pace gradually and keep your breathing steady. Aim to hold the same rhythm for the whole interval.
- When the interval finishes, slow the pace for a few strokes, stop the movement and step off carefully, holding the handles until both feet are down. Walk around for a minute or two to bring your breathing back down.
Form tips
- Start with 30 to 60 second intervals and rest fully between them. The Versa Climber feels harder than it looks, and your shoulders and legs will tire quickly.
- Stay tall with your chest up and your head in line with your spine. Keep your body close to the machine so you are not leaning away from it.
- Push through your whole foot on every stroke rather than staying on your toes. This keeps the work in your quads and glutes and takes strain off your calves.
- Keep your grip light and your shoulders down away from your ears. Gripping tightly tires your forearms and arms before your legs get a proper workout.
- Build up by adding time first, then speed. A smooth rhythm at a moderate pace is better than frantic, uneven strokes.
Common mistakes
Going out too fast
Start at a pace where you could still say a short sentence, then build up. Many people burn out in the first 30 seconds and then have to stop.
Short, choppy strokes
Use the full range of movement the machine allows, with a controlled push and pull on each stroke. Slow down slightly until the movement feels smooth.
Hanging off the handles
Keep your weight over your feet and push through the pedals. If you are dangling from your arms, your shoulders tire first and your legs do too little.
Death-gripping the handles and hunching
Relax your grip, drop your shoulders and lift your chest. Keep your wrists straight and your head up rather than looking down at your feet.
How long and how hard
| Fat loss | 6-10 rounds of 30-45 seconds hard, with 60-90 seconds easy or resting between rounds, 1-2 times a week. Build up over several weeks, and pair it with an overall calorie plan you can stick to. |
|---|---|
| General fitness | 10-20 minutes at a steady, moderate pace where you can still speak in short sentences, 1-2 times a week. Beginners can break it into 1-2 minute blocks with rests. |
| Warm-up | 3-5 minutes at an easy, comfortable pace to raise your heart rate and loosen up your shoulders and legs before lifting. |
Versa Climber alternatives
Machine taken, or want some variety? These work the same main muscles.
Versa Climber FAQs
How long should a beginner use the Versa Climber?
Start with 30 to 60 seconds at an easy pace, rest for a minute or two, then repeat 3 to 5 times. If that feels manageable, add 10 to 15 seconds to each interval in your next session. Stop if you feel dizzy or sharp pain, and get it checked if it persists.
Which muscles does the Versa Climber work?
It mainly works your quads and all three heads of the shoulder. Your biceps, triceps, glutes and calves help with the pushing and pulling. It also raises your heart rate quickly because so much muscle is working at once.
Why does the Versa Climber feel so hard?
It uses your arms and legs together, so a lot of muscle is working at once and your heart rate rises quickly. There is also no coasting, because the work stops when you slow down. Keep your early sessions short and increase the time gradually.
Track your Versa Climber progress
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