The front squat builds exactly off the mechanics of the air squat. All that is added is a load supported in the front rack position where the weight sits squarely on the upper chest and shoulders, and the elbows point forward to bring the upper arms parallel to the floor. This “rack position,” critical to weightlifting, both demands and improves wrist and shoulder flexibility while the load, supported by the torso, both demands and improves midline stability.
In CrossFit, we start with nine foundational movements presented in three series:
1. Squat: air squat, front squat, overhead squat.
2. Press: shoulder press, push press, push jerk.
3. Deadlift: deadlift, sumo deadlift high pull, medicine ball clean.
Each series presents the movements in a progression. They build off each other, moving from simple to more complex mechanics. Success in each movement depends on sound mechanics in the movement(s) preceding it. Flaws in the simpler movements are exposed and punished across the progression. These movements illustrate common themes in proper execution for most functional movements. Themes such as midline stabilization, posterior-chain engagement, core-to-extremity movement patterns, full range of motion about the joints, and active shoulders. Learning these nine movements develops a broad base of athletic capacity, such that proficiency with them provides a platform to easily tackle other movements.
Learn more about CrossFit movements: [ Ссылка ]
The air squat: [ Ссылка ]
The front squat: [ Ссылка ]
The overhead squat: [ Ссылка ]
The strict press: [ Ссылка ]
The push press: [ Ссылка ]
The push jerk: [ Ссылка ]
The deadlift: [ Ссылка ]
The sumo deadlift high pull: [ Ссылка ]
The medicine-ball clean: [ Ссылка ]
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CrossFit is the world’s leading platform for improving health and performance. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world’s most effective program for improving health and performance through nutrition and exercise. CrossFit is the world’s leading provider of accredited performance-based training courses and certifications and has more than 125,000 credentialed coaches across the world. The program can be modified to welcome people of all ages and abilities and millions of people have already experienced CrossFit’s transformational benefits in more than 13,000 affiliated gyms across 158 countries. CrossFit also directs the CrossFit Games season, beginning with the annual CrossFit Open, through which athletes at every level compete worldwide, and culminating in the CrossFit Games, where top athletes compete for the title of Fittest on Earth®.
Learn more about CrossFit → [ Ссылка ]
Find a CrossFit gym near you → [ Ссылка ]
Find CrossFit Courses near you → [ Ссылка ]
View CrossFit workouts → [ Ссылка ]
Subscribe to CrossFit email newsletters → [ Ссылка ]
Learn more about the CrossFit Games → [ Ссылка ]
CrossFit® - Forging Elite Fitness®
The CrossFit Games® - The Sport of Fitness™ - The Fittest On Earth™
