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Triangle CrossFit

10113 Division Drive

Raleigh, NC 27603

919-600-9396

coach@trianglecrossfit.com

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Fundamental Movements

A short explanation of the fundamental exercises identified by CrossFit

The 9 Fundamental CrossFit Exercises

CrossFit has identified 9 fundamental exercises essential to human movement. Though we don't expect anyone to know these when you first start with us, seeing an explanation beforehand may help your individual learning style. So we have conveniently listed them here!

 

Should your fitness journey with us include preparing you for group classes, you will learn these 9 exercises in our Foundations program. Rest assured, your coach has many different techniques and styles for helping you learn each one, and unlimited online resources to assist you after your sessions as well.

Now don't worry, we use many more movements within our programs! You won't be put on a cycle that results in boredom from only using the same 9 movements. But these exercises are the fundamentals- everything else will be built off of them. And before you know it, your day-to-day life will become easier as you learn the proper way to move. Whether you're at the gym, or performing daily tasks such as picking up your kids, carrying groceries in from the car, or gardening, all of our programs at Triangle CrossFit will make you a better mover.

 

Click HERE to schedule a time to come in and discover the right program for you!

Air Squat

  • Feet are shoulder-width apart.

  • Hips initiate the movement and move down and back, all the way to just below the knees.

  • Lumbar curve is maintained.

  • Heels stay on the ground.

  • Knees remain in line with the toes.

  • The movement is complete when you return to a stand.

Shoulder Press

  • Feet are hip-width apart.

  • Hands are just outside the shoulders, with a full grip on the barbell.

  • Elbows are slightly in front of the bar at the start.

  • Torso and legs are static, heels remain on the floor.

  • Bar moves over the middle of the foot as shoulders push up into the bar.

  • The movement is complete when the arms are fully extended overhead.

Deadlift

  • Feet are hip-width apart.

  • Hands are just outside the hips, with a full grip on the barbell.

  • Lumbar curve maintained.

  • Hips and shoulders rise at the same rate.

  • Bar moves over the middle of the foot, heels remain planted.

  • The movement is complete when the knees and hips are fully extended.

Front Squat

  • Much like an air squat except now with a barbell resting on the shoulders.

  • Hands are just outside of the shoulders with a loose grip on the bar.

  • Elbows remain pointed high for the entirety of the lift.

  • The movement is complete when you return to a stand with the barbell in the front rack position.

Push Press

  • Similar to the Shoulder Press, feet are hip-width apart.

  • Torso dips straight down.

  • Hips and legs extend, and arms press bar overhead.

  • Heels remain on the ground until hips and legs are fully extended.

  • Bar moves over middle of foot.

  • Movement is complete when arms, hips, and knees are extended and bar is overhead.

Sumo Deadlift High Pull

  • Feet are slightly wider than a shoulder-width stance.

  • Hands are inside the legs, with a full grip on the barbell.

  • Shoulders slightly in front of bar, lumbar curve maintained.

  • Hips and shoulders rise together, hips extend and shoulders shrug.

  • Arms pull, and elbows move high and outside.

  • Movement is complete when hips and knees are extended and barbell is at chin level.

Overhead Squat

  • Again all the same points of performance from an air squat.

  • Barbell is now held overhead with a wide grip on the bar.

  • Armpits face forward.

  • Barbell moves over the middle of the foot.

  • The movement is complete when you return to a stand with the barbell overhead.

Push Jerk

  • Again, begin with a hip-width stance.

  • Hips and knees bend, torso dips straight down.

  • Barbell is pressed overhead just as in the push press, but bar is received in partial squat.

  • From there, the movement is complete when the knees and hips fully extend and bar is overhead.

Medicine Ball Clean

  • Feet are shoulder-width apart.

  • Ball is between the feet with palms on the ball.

  • Knees are in line with toes and showers are over the ball.

  • Hips extend rapidly, shoulders shrug, and arms pull ball into bottom of squat.

  • Ball moves over middle of foot, heels remain on ground until legs and hips extend.

  • Movement is complete at full hip and knee extension, and ball in front rack position.

Are you ready to prioritize your health?

Come in and meet with one of our coaches, and we'll help you find out how!