Whether you are a trainer, gym owner, or just an average Joe that wants to get in shape with CrossFit, I highly recommend you master the 9 CrossFit movements.  Learning how to perform them effectively as an athlete or as coach will drastically improve your personal fitness and that of your client’s.

Remember: Fit clients tell all their friends and fit Joe’s take their shirts off at the beach…so become a better CrossFitter or Coach by mastering the basics!

The 9 CrossFit Movements

All 9 in one post

Air Squat

Front Squat

Overhead Squat

Shoulder Press

Push Press

Push Jerk

Deadlift

Sumo Deadlift High Pull

Medicine Ball Clean

The Front Squat

The front squat is tricky for many people because of the rack position shown in step 1.  The flexibility of the wrists and elbows makes it nearly impossible to hold a perfect front squat position for many new athletes.

There is also the issue of improper form.  Many athletes try to hold the bar and don’t make a shelf with their shoulders by pulling the neck back and making a solid base to place the bar.  This is further compounded by the flexibility issues of the hips when in the bottom of the squat (the pocket) where very few athletes can hold a perfect position (even fewer with heavy weights).

Step 1:

Step 2:

Step 3:

Step 4:

Step 5: