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MOVEMENT TIP: The Overhead Lunge
CrossFit Seminar Staff member James Hobart demonstrates the Overhead Lunge here, which is a more challenging version of the back and front rack lunges we looked at previously. The instability of moving forward, while also shifting up and down while you lunge, makes it very difficult to hold the barbell overhead. Keeping your feet hip width apart thoughout your lunging...
MOVEMENT TIP: The Back Rack Lunge
CrossFit Seminar Staff member James Hobart demonstrates the back rack lunge here, which is pretty much, as you've no doubt guessed by now, just another lunge, but this time the barbell is placed across the upper back, as it would be for a Back Squat. Remember to ensure the barbell sits across the top of the upper back muscles, not...
MOVEMENT TIP: The Front Rack Lunge
Building on from the Walking Lunge last week, this week all we are doing is adding some weight with a barbell in the Front Rack position. Just as we considered with the Front Squat, not everybody has the mobility to hold the elbows up in a good front rack position, so don't be afraid to ask your coach for suitable...
MOVEMENT TIP: The Walking Lunge
Over the next four weeks we are going to look at different variations on single leg movements starting with variations on the lunge. Single leg movements can be particularly unforgiving at strength imbalances between the left and right. And the flip side of that is they can be great at addressing left-right imbalances, which is important as any muscle imbalances...
MOVEMENT TIP: The Rope Climb (Legless)
This week CrossFit Seminar Staff member James Hobart demonstrates the legless rope climb, which most definitely does require more upper body strength than the leg focused rope climb techniques we looked at over the last two weeks. To master this rope climb, you need to build up enough upper body strength to lift your bodyweight up the rope without any...
MOVEMENT TIP: Rope Climbing (Wrapping)
Anybody can climb a rope, even if you don't have a lot of upper body strength! Over the next couple of weeks, we look at some rope climbing techniques and one form of rope climb that does require a lot of upper body strength! The first technique we look at is a wrapping technique that allows an athlete to climb...
MOVEMENT TIP: The Rope Climb (Basket)
In today's video, CrossFit Seminar Staff member James Hobart demonstrates the basket rope climb. This is similar to the wrapping technique we looked at last week, in that the feet lock the rope tight so that you can 'stand up' without relying on the arms to pull you up the rope. This method of locking the rope between the feet...
MOVEMENT TIP: The L-Sit
CrossFit Seminar Staff members Julie Foucher and James Hobart demonstrate the L-sit, which is a challenging core and hip flexor exercise. It can be performed on bars or rings - first you will need to develop strength in a front support position, then you can bring your legs into the chest and eventually you should be able to take first...
MOVEMENT TIP: The V Up
CrossFit Seminar Staff member Julie Foucher demonstrates the V-up, a great abdominal strengthener, primarily targetting the rectus abdominis or the 'six pack' muscle. It's not an exercise for beginners, or anybody with back, neck or abdominal separation after pregnancy. Build up core strength and stability through crunches and other deep core exercises from your coach before trying this move! Points...
MOVEMENT TIP: The Hollow Rock
The Hollow position and Hollow Rock are staples for all gymnastics work and gymnasts spend literally hours drilling variations on this movement. To maximise the benefits to your core strength, ensure you build up to a great hollow position before you practise the rocking option. If you struggle to keep your lower back strongly pressed flat into the ground, then...
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