The other core movements should be perfected with the same method: movement first, resistance and variations later. When you’re happy with your form in an air squat, you can then progress to variants such as a barbell, front, overhead and pistol squats. Drive your heels into the ground as you push back up, then keep your heels to the floor as you squat back downĮmphasise the technique by pausing mid-squat and checking your shape in the mirror or through filming.Sit into the position with spine neutral and upright.Have hips driven back and slightly lower than the level of the knees, which should be tracking outward.That means squatting right before you squat heavy: Perfecting the basics of the squat will therefore help you to perfect these movements. As many as 50% of CrossFit movements can be reliant on good basic squatting technique and performance. Of these four, squats can arguably be considered the most important. Broadly speaking, the movement patterns can be split into four core groups: Once the movements have been perfected through form, mobility, repetition and observation (you can film yourself doing the moves and watch them back or ask another CrossFit athlete or coach to watch you and provide feedback), then you can progress to adding speed and resistance.ĬrossFit is a functional discipline, mimicking the movements used in everyday life and utilising multiple muscle groups. Take squats: the knees typically come over the toes due to a lack of mobility and stability in the ankle or hip. Mobility improves efficiency and reduces the risk of injury. Mobility enhances movement, allowing for a greater range of motion at joints – a vital attribute in CrossFit. By stepping out of your comfort zone and persevering you will one day be able to smash your WOD as guided – and be even more competitive in the process.įorm is everything. Don’t! Think of the long-term benefits over the short-term gains. Perhaps you’ll cut corners to raise your score.
If you can’t do the exercise prescribed, stick at it! There may be a temptation to revert to what you know so you can do the workout quicker and maybe even achieve a new record. For example, taking your knees over the toes when performing a squat places too great a load on the knees, potentially causing all sorts of problems later down the line.ĭoing the actual move with the actual form may be tough at first. With the proper form, no unnecessary force or pressure will be placed on the parts of the body that shouldn’t shoulder the load. It’s tough to carry on improving when you’re sitting on the sofa injured (though recovery through Passive-BFR will help – more on that later), so it’s best to take every step possible to limit the possibility. In such a high-intensity activity, injury can be common. Importantly, it will build strength, power, balance and control, all of which will reduce the risk of injury. Performing exercises with correct form will reduce energy wastage, making your movements more efficient and allowing you to work at a higher intensity throughout a session. Taking the time to master simple CrossFit movement patterns pays dividends when it comes to more complex movements, such as double unders and bar muscle-ups. The better your movement pattern, the higher your ceiling. To an outsider, CrossFit may seem like a relentless blend of functional strength and speed, but without the correct movement patterns, a CrossFit athlete will only be able to achieve so much. Movement is Magicīefore attacking your WOD (that’s workout of the day for those not familiar with CrossFit) and aiming to crush those exercises in record time or with AMRAP (as many reps or rounds as possible), it’s first important to take a step back and focus on the absolute fundamental: form. From the importance of confidently completing key movements to CrossFit tips for enhancing strength, endurance and even mentality, we’ve got you covered.
#Crossfit endurance how to
We’re going to share all of our CrossFit performance tips with you so you know how to improve at CrossFit. With participation in the high-intensity discipline at a record high – there are over 15,000 CrossFit-specific gyms worldwide – the quest for improvement is being sought out by more and more people. But no matter which side of the fence you stand on, there’s no denying the ever-growing influence of CrossFit.
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