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How do I use the X3 Bar Elite?Updated a month ago

  1. Watch the X3 Workout Program introduction videos before you begin and when you need a reminder of best practices. View individual X3 exercise tutorial videos prior to performing each movement and, as needed, to check your form.
  2. Perform a single set of 15–40 complete repetitions for each exercise, followed by as many partial reps as possible. Continue until you can no longer move the bar even an inch. Do not follow low-repetition tactics often used with free weights.
  3. Maintain constant tension in the band throughout each set. Never let the band go slack at the bottom of a movement, and never lock out your joints at the top of a movement.
  4. Perform all repetitions slow and controlled. A rep speed of 2–3 seconds up and 2–3 seconds down produces the best results.
  5. Start with the lightest band for all exercises. Only move to the next heavier band when you can complete 40 slow and controlled repetitions with good form.
  6. If you cannot perform 15 slow and controlled repetitions, move down in resistance to a lighter band.
  7. When using the ground plate, make sure to center your weight over the middle of the band channel. The band should be aligned with the midfoot for most exercises and at the ball of the foot for calf raises.
  8. Be careful to maintain control of the bar and keep a firm grip on the bar at all times.
  9. Except when performing the squat, keep your wrists straight and wrap your thumbs around the bar at all times. Do not use a suicide grip.
  10. Never use X3 on slippery, unstable, or rough surfaces.
  11. Never step off the ground plate if there is still tension on the band.
  12. Stay consistent, and the gains will come.
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