The 9 Fundamental Exercises of Crossfit
Air Squat
1. Hips
2. Sit Back
3. Pull Feet Apart
4. Breathe into belly button
5. Head Up
6. Feet Ground
7. Eyes Forward
8. Chest Up
9. Maintain Lumbar as you squat
10. Pull down
All squats are hip based motions. The hips are the core part of the body and the driving force of the extremeties such as the legs and arms. Begin by folding at the hips and pulling yourself back (as if toward a bench, ball or chair) and down actively engaging your hip flexors and hamstrings to do so. You should feel as if your feet are pulling apart and your toes are turning out, heels in, in a corkscrew fashion (Keep in mind the your feet will not actually move since they are rooted but the effect will take place sending a circular or spherical energy through you’re the ground into your body giving you the strength to pull down and explosively push up.
Make sure prior to the squat to breathe in to your belly through the nose and push against that belt.
Keep your head up and eyes forward which will help with maintaining midline stability and the neutral spine. In addition to help with this keep your chest up. All these aspects will help you maintain the spine and your lumbar curve protecting your back and giving deep strength to push through the air or with weight on your body!
Front Squat
1. Pull down into squat
2. HR - lying example
3. Lead with elbows - upper arm parallel with ground
4. If wrist lacks flexibility, bar onto fingertips
5. If elbows drop, you buckle/fall forward
6. Engage lats
7. Bar rests over heels, pushing through midline on shoulders
The Set-up:
Begin by placing the bar so it rests over the heels pushing through the midline of the shoulders. Note: If your wrists lack flexibility then allow the bar to rest onto your fingertips.
The Movement:
Before beginning the move, be sure to engage the lats and breathe in through the nose to your belly. Then pull yourself into the ground with your hip flexors and be sure to lead with the elbows up so the upper arm (elbow to shoulder) is parallel with the ground. If you fail to do so and the elbows drop you will lose your midline stability and neutral spine and increase the likelyhood that you will buckle or fall forward.
Remember to keep your feet active, corkscrewing the ground, this will keep your heels engaged and the weight distributed evenly throughout the foot increasing your muscle recruitment, strength, power and effciency.
Overhead Squat
1. Link Shoulders
2. Think lats, scapular depression,
3. Screw the arm into shoulder socket
4. Bar remains over base of support - midline stability
5. Crush the grip
6. Bracing
7. Pull down into squat
8. Heels, hips, elbows
The Set Up
Have the bar over your base of support which will help maintain your center of mass/gravity and thus your midline stability.
Be sure to link your shoulders to your body by engaging your lats which is done through scapular depression! This will create a corkscrew effect by screwing the arm *humerous bone) into the shoulder socket thus increasing the strength of your body! Additionally before squatting be sure to crush the grip which will help to activate your muscles again increasing the efficiency, strength and power behind the move.
More muscles working and so effectively, the more potential output of energy and force you can apply to the move
Breathe in retaining the air and brace your core again increasing the strength of your body and helping to neutralize the spine and maintain midline stability! The pull down into the squat with those hip flexors and hammies. Keep your head up and eyes forward!
Think hips, shoulders, core, and head.
Press
1. Strong Waist
2. Bar should be in line with balls of feet
3. Full body tension - lats, butt
4. Bar travels in a straight path to finish inline with the midline
5. Strong wrists help elbow lockout
The press begins with a strong foundation and comes back to the basic principles of rooting, linking through tension through the hips and legs and engaging the belly by breathing in through the nose against the belt.
The bar should be in line with the balls of your feet. Before you press breathe in, tense your body and engage the lats. You only have butt a second to take advantage of this powerful combination so do not tense and breathe until you are ready to press.
For the lats, remember to pull your shoulders down, now this will be a small but crucial movement creating a rubberband effect through a strong contraction which when released will follow with a powerful snap. The snap or the bar being pushed up must travel a straight path of motion to finish inline with the midline of the body.
Make sure to have strong wrists is an essential part of linkage and for being able to create the connection from the hand to the body through the elbows which must be locked due to the muscular contraction (I.e. tension)
Begin the move with a strong breathe through the nose, retaining the breathe, tensing the whole body from lats to core, to hips to legs, crushing the bar and using all this stored energy to drive explosively through the use of your body as a strong base from head to toe. Make sure to stabilize the bar in the overhead position linking the arms to the body, effectively linking the bar to the ground through the whole body functioning as one unit. Then actively pull the bar through the lats back to the rack position.
Push Press
1. Same setup/finish as basic press
2. Breathe
3. 1/4 squat, knee bend
4. Torso upright
5. Heels stay grounded
6. Dip-Drive-Press
7. Aggressive drive
8. Explode through bar into ground
The Set-up
The push press set-up and finish mimic the press.
The foundation needs to be strong and goes to the back to the basic principles of rooting, linking through tension through the hips and legs and engaging the belly by breathing in through the nose against the belt.
The bar should be in line with the balls of your feet. Before you press breathe in, tense your body and engage the lats (depressing the shoulder blades). You only have butt a second to take advantage of this powerful combination so do not tense and breathe until you are ready to press.
For the lats, remember to pull your shoulders down, now this will be a small but crucial movement creating a rubberband effect through a strong contraction which when released will follow with a powerful snap. The snap or the bar being pushed up must travel a straight path of motion to finish inline with the midline of the body.
Make sure to have strong wrists, this is an essential part of linkage and for being able to create the connection from the hand to the body through the elbows which must be locked due to the muscular contraction (I.e. tension)
After you breathe in and create full body tension, dip by doing a 1/4 squat knee bend, then use the energy of the squat and pressing through the ground with your heels attached to the floor aggressivly driving and exploding your body through the bar while pushing into the ground.
Keep in mind that your torso stays upright and that you breathe, tense, dip, drive and press and after stabilizing the bar at the top, shoulders actively engaged with the arm linked to your body with those lats fully depressed effectively linking the bar to the ground through the whole body functioning as one unit (hips engaged, core strong legs active, feet rooting). Then actively pull the bar through the lats back to the rack position (like the ascent phase of the pull-up).
Deadlift
1. TENSION!…
2. Engage the lats and link your arms to the bar
3. Maintain a neutral lower back.
4. Eyes Up
5. Crush the bar
6. Feel as if you are wedged between the bar and the floor (imagine trying to move a bar bolted to the ground).
7. Conventional (feet shoulder width) stance
Start with a legs hip distance apart and hands grab the bar in a double over or mixed grip (over/under) position. Shoulders over the bar, arm pits in line with bar and bar touching the shins. Stay tight and compact and imagine that you are wedging yourself into the ground.
Once you set engage the lats linking your arms to the shoulders and the bar to your body and take a deep breathe through the nose to the belly bracing your core against a belt (imaginary or real), keep your head up and eyes forward to make sure you keep your back in a neutral position.
To begin the lift push your feet into the ground driving through your hips and legs as you explosively lift the bar of the gorund, grazing your shins as it travels beyond your knees and you pull your hips through making sure that your hips, knees and shoulders all finish at the same time.
This is a single movement and all major parts and joints involved should start and finish the move at the same time. Do not be lazy in the hips or back, making sure to keep a strong neutral spine, lats tight, core engaged and hips aggressively extending in an effort to lift the bar off the floor.
Sumo Deadlift High Pull
1. Seamless
2. Use the energy of the deadlift to pull against
3. Vertical Bar Path
4. Push through ground
5. Don’t shrug
6. Pull with elbows
7. Pull bar apart through hands
With a wide stand deadlift, drive the pull of the bar off the ground from the hips extending. This will begin the movement of the bar on a vertical path and create a float. The float is key because it will make the bar feel lighter and lessen the load and effort of the upper body. It is important the upper body is not the prime mover, in fact it is the hips and legs and the upper body assists. The motion should feel seamless, which will truly make this move more efficient and therefore much easier to perform when doing reps.
Some key points to remember with the upper body is to avoid making this a shrug motion (where the upper traps rise toward the ears) and instead pull the energy created from the hip drive from the elbows while pulling the bar apart with the hands creating additional muscular contraction.
Med Ball Clean
1. Chest Up
2. Pull down
3. Grab Ball
4. Stand up
5. Pop Hips
6. Release Ball
7. Pull Down
8. Catch Ball
9. Seamless
10. No shrug
11. Do not accentuate
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