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CrossFit's 9 Foundational Movements

You asked and we delivered. Here is a quick introduction to CrossFit's nine foundational movements. Perfect if you are new to Crossfit or just want to perfect your technique.

AIR SQUAT

Remember:

Shoulder-width stance

Hips descend back and down

Hips descend lower than knees

Lumbar curve maintained

Heels down

Knees in line with toes

Complete at full hip and knee extension



FRONT SQUAT

Remember:

Shoulder-width stance

Hands just outside of shoulders

Loose, fingertip grip on the bar

Elbows high

Hips descend back and down

Hips descend lower than knees

Lumbar curve maintained

Heels down

Knees in line with toes

Complete at full hip and knee extension



OVERHEAD SQUAT

Remember:

Shoulder-width stance

Wide grip on the bar

Shoulders push up into the bar

Armpits face forward

Hips descend back and down

Hips descend lower than knees

Lumbar curve maintained

Heels down

Bar moves over the middle of the foot

Knees in line with toes

Complete at full hip and knee extension



SHOULDER PRESS

Remember:

Hip-width stance

Hands just outside of shoulders

Elbows slightly in front of the bar

Full grip on the bar

Bar moves over the middle of the foot

Torso and legs stati

Heels down

Shoulders push up into the bar

Complete at full arm extension



PUSH PRESS

Remember: Hip-width stance

Hands just outside of shoulders

Elbows slightly in front of the bar

Full grip on the bar

Bar rests on torso

Torso dips straight down

Hips and legs extend, then press

Heels stay down until hips and legs extend

Bar moves over the middle of the foot

Complete at full hip, knee and arm extension



PUSH JERK

Remember:

Hip-width stance

Hands just outside of shoulders

Elbows slightly in front of the bar

Full grip on the bar

Torso dips straight down

Hips and legs extend rapidly then press under

Receive the bar in a partial overhead

Heels stay down until hips and legs extend

Bar moves over the middle of the foot

Complete at full hip, knee and arm extension



DEADLIFT

Remember:

Hip-width stance

Hands just outside of hips

Full grip on the bar

Shoulders slightly in front of the bar

Lumbar curve maintained

Hips and shoulders rise at the same rate

Bar moves over the middle of the foot

Heels down

Complete at full hip and knee extension



SUMO DEADLIFT HIGH PULL

Remember:

Slightly wider than shoulder-width stance

Hands inside legs with a full grip on the bar

Knees in line with toes

Shoulders slightly in front of the bar at set-up

Lumbar curve maintained

Hips and shoulders rise at the same rate

Hips then extend

Heels down until hips and legs extend

Shoulders then shrug, followed by a pull of the arms

Elbows move high and outside

Bar moves over the middle of the foot

Complete at full hip and knee extension with the bar pulled under the chin



Medicine Ball Clean

Remember:

Shoulder-width stance

Ball between the feet with palms on the ball

Knees in line with toes

Shoulders over ball at set-up

Lumbar curve maintained

Hips extend rapidly

Then shoulders shrug

Then arms pull under to the bottom of the squat

Heels down until hips and legs extend

Ball moves over the middle of the foot

Complete at full hip and knee extension with the ball at the rack position



Click this text for a quick video summarizing all nine foundational movements in CrossFit.

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