Welcome to the world of CrossFit! Whether you're a seasoned athlete looking for a new challenge or a beginner ready to embark on your fitness journey, mastering the basic movements used in CrossFit workouts is essential for success. In this post, we'll break down the foundational movements that form the cornerstone of CrossFit training, providing you with the knowledge and techniques to perform them safely and effectively.

Squats

The squat is one of the most fundamental movements in CrossFit, targeting the lower body muscles including the quadriceps, hamstrings, and glutes. To perform a squat:

  - Stand with your feet shoulder-width apart, toes slightly turned out.

  - Keep your chest up and core engaged as you lower your hips back and down, as if sitting into a chair.

  - Descend until your thighs are parallel to the ground or below, ensuring your knees track over your toes.

  - Drive through your heels to return to the starting position, fully extending your hips at the top.

YouTube video, HERE.

Deadlifts

Deadlifts are excellent for developing strength in the posterior chain, including the hamstrings, glutes, and lower back. Follow these steps to perform a deadlift safely:

  - Begin with the barbell on the ground, feet hip-width apart, toes under the bar.

  - Bend at the hips and knees to grip the barbell with hands just outside the legs, maintaining a neutral spine.

  - Keep your chest up, shoulders back, and core tight as you drive through your heels, extending your hips and knees to lift the barbell off the ground.

  - Stand tall, fully extending your hips and knees at the top of the movement, then lower the barbell back to the ground with control.

YouTube video, HERE.

Presses

Presses target the shoulders, triceps, and upper chest, helping to build upper body strength and stability. Here's how to perform a basic shoulder press:

  - Start with the barbell in the front rack position, resting on the front of your shoulders, elbows slightly in front of the bar.

  - Press the barbell overhead, extending your arms fully while keeping your core engaged and avoiding arching your lower back.

  - Lower the barbell back to the front rack position with control, maintaining stability throughout the movement.

YouTube video, HERE.

Pull-Ups

Pull-ups are a challenging bodyweight exercise that primarily target the muscles of the back and arms. If you're new to pull-ups, you can start with assisted variations or use resistance bands for support. Follow these steps to perform a pull-up:

  - Grip the pull-up bar with hands slightly wider than shoulder-width apart, palms facing away from you.

  - Hang from the bar with arms fully extended, engaging your lats and core.

  - Pull your body upward by driving your elbows down and back, aiming to bring your chin over the bar.

  - Lower yourself back to the starting position with control, fully extending your arms at the bottom.

YouTube video, HERE.

Mastering these basic movements is essential for building a strong foundation in CrossFit and setting yourself up for success in more advanced workouts. Remember to focus on proper form and technique, and don't hesitate to seek guidance from coaches or experienced athletes if you're unsure. With dedication and practice, you'll soon be conquering CrossFit workouts with confidence and proficiency.