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Basic Movements of Crossfit

Posted on: April 24th, 2012 by 9 Comments

9basic-150x150The 9 basic movements are:  air squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo deadlift high pull, and medicine ball clean

Air Squat

SETUP: No bar. Stand with feet shoulder width apart, feet facing out at a 30 degree angle. Keep a good lumbar curve.

 

Execution

oBend at your hips and sit back into the squat.

oKeep your knees out. Your knee joints should be pointing in the same direction as your feet all the way down.

oKeep your weight sitting on your heels. Can you wiggle your toes?

oYou should always aim to squat to just below parallel, meaning your hip joint needs to come just below your knee.

oMost of the power for the squat comes from opening the hips. Drive the hips in an upward motion as you stand.

 

Front Squat

SETUP: Bar at Shoulders/Rack Position. Stand with feet shoulder width apart, bar racked at the shoulders (create a shelf for the bar to sit on) hands outside shoulders, elbows high, upper arms parallel to the ground.

 

Execution

oBend at your hips and sit back into the squat.

oKeep a good lumbar curve.

oKeep your elbows high.

oKeep the chest lifted.

oKnees track with the toes.

oWeight in the heels.

oYou should always aim to squat to just below parallel, meaning your hip joint needs to come just below your knee.

 

Overhead Squat

SETUP: Bar at Shoulders/Rack Position. Stand with feet shoulder width apart, bar overhead with a wide grip. Shoulders are active and elbows locked. Head is “through the window” creating a straight line from bar to torso to heels.

 

Execution

oBend at your hips and sit back into the squat.

oActive shoulders with constant upward pressure on the bar.

oKeep the chest lifted.

oKnees track with the toes.

oWeight in the heels, concentrating on keeping the bar balanced over the heels.

oYou should always aim to squat to just below parallel, meaning your hip joint needs to come just below your knee.

 

Shoulder Press

SETUP: Bar at Shoulders/Rack Position. Stand with feet shoulder width apart, bar racked at the shoulders (create a shelf for the bar to sit on). Grip is closed with thumbs around the bar. Hands slightly wider than shoulders. Midsection is tight and elbows are in front of the bar.

 

Execution

oDrive the bar straight overhead.

oKeep your head out of the way.

oFinished position has active shoulders, elbows locked, and ears in front of arms (head is “through the window”).

 

Push Press

SETUP: Bar at Shoulders/Rack Position. Stand with feet shoulder width apart, bar racked at the shoulders (create a shelf for the bar to sit on). Grip is closed with thumbs around the bar. Hands slightly wider than shoulders. Midsection is tight and elbows are in front of the bar.

 

Execution

oPerform a shallow dip, bending at the hip, butt is back, knees slightly forward, and chest is lifted.

oDrive the hips forward rapidly and fully and extend the bar overhead.

oThe turnaround from dip to drive is swift, creating velocity to help lift the weight overhead.

 

Push Jerk

SETUP: Bar at Shoulders/Rack Position. Stand with feet shoulder width apart, bar racked at the shoulders (create a shelf for the bar to sit on). Grip is closed with thumbs around the bar. Hands slightly wider than shoulders. Midsection is tight and elbows are in front of the bar.

 

Execution

oPerform a shallow dip, bending at the hip, butt is back, knees slightly forward, and chest is lifted.

oDrive the hips forward rapidly.

oGet under the bar and catch the weight with arms extended.

oStand to full extension with bar overhead. Shoulders are active.

 

Deadlift

SETUP: Bar on Floor. Stand with feet between hip width and shoulder width with weight in the heels. Address the bar with good lumbar curve, shins should touch the bar. Arms are locked straight, hands gripping the bar just outside the knees.

 

Execution

oDrive through the heels

oExtend the legs while hips and shoulders rise at the same rate.

oHips should fully open once the bar is past the knees.

oBar should make contact with legs during the entire lift.

oOnce the “hang” position is reached, return the bar to the floor. Hips and shoulders move first, knees last.

 

Sumo Deadlift High Pull

SETUP: Bar on Floor. Stand with feet slightly wider than shoulder width with weight in the heels. Address the bar with good lumbar curve, shins should touch the bar. Arms are locked straight, hands close together, gripping the bar between the knees.

 

Execution

oDrive through the heels, opening the hips fully.

oShrug with straight arms.

oArms follow through by pulling the bar to the chin. Elbows are high and outside.

oThe bar is returned to the floor in reverse sequence, arms, traps, hips, then knees.

 

Medicine Ball Clean

SETUP: Ball on the Floor. Stand with feet shoulder width apart or slightly wider. Weight is in the heels; shoulders are over the ball. Ball is on the floor between the legs with clearance for the arms. Arms are straight with palms outside the ball and fingertips pointing down.

 

Execution

oDrive through the heels, opening the hips fully.

oShrug with straight arms.

oHips close to land in a front squat, catching the ball with elbows beneath the ball.

oStand to full extension with the ball in the rack position.

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