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BAR
Barbell
C
lean
Squat
EXERCISE GUIDE - Legs
Raise the Bar to shoulder height and position your body under it so that the Bar is resting high on the back of your shoulders. Grip the Bar with your hands
comfortably wider than your shoulders and stand with your feet shoulder width apart. Unlock the Quick-Set Handle to disengage the weight and sit down
into a squat position until your thighs are parallel to the floor. Lock the Quick-Set Handle to engage the weight. Push up through your heels while until you
are standing upright. Repeat. When done, disengage the Quick-Set Handle at the bottom to then safely raise the bar. Lock at standing height and exit.
Adjust the Bar to the bottom. Stand with your feet a little wider than shoulder width apart with
your hands firmly gripped on the Bar at about the same width as your feet. Thrust your hips
forward into the Bar. At the same time bring the Bar up along your body using the initial
thrust. Finish with the Bar resting across your upper pectoral muscles. Repeat.
BAR
R
ev
erse Lunge
Fro
nt
S
q
uat
Kneel down and adjust the Bar so it is resting on your shoulders. Grip the Bar using an overhand grip with your
elbows bent. Stand up straight with a tight core. Slowly, step back with one foot. Your toes should be straight
and facing forward. Keep the front knee bent. Bend and lower the back knee to where it is just above the
ground. Step forward to the starting position. Repeat.
Adjust the Bar so it is just below shoulder height. Position the Bar across your Trap muscles.
With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the
raise. Slowly lower yourself down but do not touch the ground.
Repeat.
BAR
St
r
aight L
e
g
Dead Lift
D
e
ad
Li
f
t
Calf
Raise
Adjust the Bar to the bottom. Place your feet shoulder width apart. Squat down, keeping your
back straight and grip the Bar with an overhand grip. Extend your arms and stand up. As you
lift the Bar your back should be straight. Standing straight, rotate your shoulders back.
Lower the Bar back to the floor. Repeat.
CABLE
Hi
p
Addu
ct
i
on
H
i
p A
b
d
uct
i
on
Knee R
a
is
e
Attach the Ankle Cuff to a low Pulley. Hold the XFT for balance and slowly lift your leg up
to the outside of your body. Pause and slowly return your leg to starting position.
Repeat.
CABLE
L
e
g Kickb
a
ck
Leg Cu
rl
HOW TO
USE
Adjust a Pulley to a low position and attach the Ankle Cuff. Hold on to the XFT if you need to.
Brace your core and maintain a flat back as you kick your leg back and up. Slowly return
your leg to the starting position, not allowing the foot to touch the ground.
Repeat.
S
q
uat To Press
Adjust the Pulleys to the bottom and attach a Handle to each. Squat with your feet shoulder-width apart
with the Handles above your shoulders. Push through your heels to stand while pressing the Handles
overhead with arms fully extended. Squat down keeping your back flat and your knees over your toes.
Repeat.
Raise the Bar to shoulder height so that the Bar is resting high on the front of your shoulders. Keeping your elbows high, place your arms up and under
the Bar. The Bar should be resting on the front of your shoulders. Stand with your feet shoulder width apart. Unlock the Quick-Set Handle to disengage
the weight and sit down into a squat position until your thighs are parallel to the floor. Lock the Quick-Set Handle to engage the weight. Push up
through your heels while straightening your hips and knees, until you are standing straight. Repeat
Adjust the Bar to the bottom. Place your feet shoulder width apart. Bend at the waist keeping your back
straight and knees slightly bent until you feel tension in your hamstrings. Grip the Bar with an overhand
grip. Extend your arms and stand up. As you lift the Bar your back should be straight. Standing
straight, rotate your shoulders back. Lower the Bar back to the floor. Repeat.
Attach the Ankle Cuff to a low Pulley. Hold the XFT for balance and slowly lift your leg up
and across your body. Pause and slowly return your leg to starting position.
Repeat.
Attach the Ankle Cuff to a low Pulley. Hold the XFT for balance and slowly lift your leg up,
bending your knee and raising it above your waist. Pause and slowly return your leg to
starting position.
Repeat.
Adjust a Pulley to a low position and attach the Ankle Cuff. Lie face down and make sure your
leg is fully extended. Remaining flat , with no arching of your spine, curl your leg up in an
arching motion by bending your knees. Slowly lower your legs to the starting position.
Repeat.
ADJUST THE BAR HEIGHT LOCK THE BAR IN PLACE
UNLOCKED LOCKED
RESISTANCE/DOUBLE UP WORKOUT DIRECTION
To adjust the Bar height unlock the Quick-Set Handle by pulling it to the left.
Once the Quick-Set Handle is unlocked you can adjust the Bar vertically. Be sure
to lock the Bar back in place by pushing the Quick-Set Handle back to the right.
Note: Some workouts will require you to disengage the Bar, get into
starting position, and then engage the Bar.
The XFT Bar can be locked so it doesn’t move horizontally during a
workout. To lock the Bar in place make sure the Blue Handles are
down. To unlock the Bar make sure the Blue Handles are up.
Note: This makes the XFT function like a Smith machine.
Some workouts using the XFT Bar can be performed
facing either direction. For example: the pictures above
show a bicep curl being done facing away and towards
the XFT.
The XFT Bar has resistance In both directions.
Depending on the workout you will either be
pushing up or pulling down the XFT Bar.
Each weight plate is 10 pounds. The Bar has
1:1 ratio for 10 pounds resistance per plate.
The Cables provide a 2:1 ratio for 5 pounds
resistance per plate per side.
To double up the weight on the XFT Bar
place the pulley hooks onto the sides of
the XFT Bar. Hold the hooks vertically
and simply slide over the Bar ends.
The BodyCraft XFT has been designed to provide exercises for your entire body. This poster illustrates only a sample of available exercises. We hope you enjoy many healthy years of use. Learning to use and maintain your XFT is very important for your personal safety and the proper function of the machine. Be sure to read all of the
information carefully before using. The information in this guide is general in nature; for detailed information about exercise, consult your physician and your local fitness dealer. Your local fitness dealer can provide reputable books and referrals to personal trainers. WARNING: Before beginning this or any exercise program,consult
your physician. This is especially important for persons over the age of 35, or with preexisting health problems. Recreation Supply, Inc. assumes no responsibility for injury or property damage sustained by or through the use of this product. GENERAL EXERCISE GUIDELINES: There are many theories as to the proper number of
repetitions and sets of repetitions of any specific exercise. In fact, we are all unique individuals and what may be effective for one person may not be for the next. For your specific needs, we recommend consultations with your fitness dealer or a certified personal trainer. For general guidelines, we recommend 6-12 repetitions per
set and 2-3 sets per any given exercise. Intensity is more important than the number of reps and sets. The amount a muscle group is stressed (to failure) is directly proportional to the amount of increased strength/growth. Please remember to start easy and increase the total time and the number of repetitions gradually. Overdoing
it in the beginning can cause unnecessary muscle soreness. If at any time you feel excessive pain, stop immediately. Determine what is wrong before continuing. Rest is a very important part of the process. Begin each session with a 5-15 minute warm up period of light exercise and stretching. During the routine, be sure to
maintain proper form and move through the full range of motion. Be sure to breathe naturally; do not hold your breath. End each session with a 5-10 minutes of light stretching. Stretching can help relieve soreness and increase flexibility. Plan to spend the first two weeks getting familiar with the machine and accustomed to the
routines. Do not quit! Variety of exercises can be a motivating factor. Remain committed and your exercise time will soon become a time you anticipate.
© 2020 - Bodycraft® is a division of Recreation Supply, Inc. 7699 Green Meadows Dr N, Lewis Center, OH 43035 Phone: 800-990-5556 Fax: 740-965-2449
For videos, guides, and information
scan the QR code below.
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Adjust the Bar to mid height. Bending over at the waist and keeping your back flat, position yourself
so the Bar is resting on your shoulders and you are facing away from the XFT. Stand up bending
at your hips until you are vertical.
Repeat.