­

The 9 Fundamental Movements

There are 9 fundamentals movements that are important to know and master. They will help you through all the other technical and strength movements we use in CrossFit.
At CrossFit Leman, we offer you the opportunity of learning these movements over time during the beginners classes. We also offer classes dedicated to these 9 fundamental movements, these classes are called “Foundations”. Ask a member of you staff for more information or to book a spot.

You can already familiarize yourself with these movements by watching the videos produced by CrossFit.com.

The 3 main variations of the squat

Points to remember:
– Shoulder width stance
– Full extension at hips and knees at beginning and end of the movement
– Weight on heels
– Bottom of squat is below parallel (hip crease below the knee)
– Lumbar curve maintained
– Chest up
– Butt travels back and down
– Knees track parallel to feet
– Head position is neutral

Points to remember:
– Shoulder width stance
– Full extension at hips and knees at beginning
– Bar racked on the shoulders, hands outside shoulders and loose fingertip grip
– bottom of squat is below parallel
– Elbow high, upper arm parallel to the ground
– Return to full extension at hips and knees
– Weight on heels
– Lumbar curve maintained
– Chest up
– Butt travels back and down
– Knees track parallel to feet
– Head position is neutral

Points to remember:
– Shoulder width stance
– Full extension at hip and knees
– Bar held in overhead with a wide grip
– Bottom of the squat is below parallel
– Active shoulders
– Return to full extension at the hip and knees
– Elbows locked
– Weight on heels
– Lumbar curve maintained
– Chest up
– Maintain upward pressure on the bar
– Bar remains above the head or slightly behind
– Butt travels back and down
– Knees track parallel to feet
– Head position neutral

The 3 main variations of the press

Points to remember:
– The stance is hip width
– Hands just outside the shoulders
– Bar in front, resting on the rack created by the shoulders
– Elbows down and in front of the bar
– Abs tight throughout the movement
– Closed grip with thumbs around the bar
– Drive through the heels, keep the whole body rigid
– The bar travels straight up to locked out
– Head accommodates bar ( bar path is a straight line
– Full extension of the arms at the top with active shoulders

Points to remember:
– Stance hip width
– Hands just outside the shoulders
– Bar in front resting on the rack position
– Elbows down and in front of the bar
– Tight midsection
– Closed grip, with thumbs around the bar
– Dip: knees push forward, chest stays upright
– Drive: extend hips rapidly
– Press: Press the bar overhead, with locked arms
– Full extension of the arms at the top with active shoulders
Points to remember:
– Stance hip width
– Hands just outside the shoulders
– Elbows down and in front of bar
– Tight midsection
– Closed grip with thumbs around the bar
– Dip: knees push forward, chest stays upright
– Drive: extend hips rapidly and fully
– Press and dip: retreat the hip down and drive the body under the bar while pressing the bar overhead
– Catch the bar with arms locked out overhead
– Stand to full extension with bar overhead

The 3 main variations of deadlift

Points to remember:
– The stance is between hip and shoulder width
– Weight is in the heels
– Back arched and lumbar curve maintained
– Shoulders slightly in front of the bar
– Arms locked straight
– Symmetrical grip outside knees, just wide enough to not interfere with knees
– Drive through the heels
– Hips and shoulder rises at the same time until the bar passes the knee
– Once the bar passes the knee, the hips fully extend
– Head neutral, gaze is on the floor
– On return to the floor, push hips backhand shoulders forward, delay the knee bend
– At the top the hip is completely open and knees are straight
Points to remember:
– Stance wider than shoulders
– Weight in heels
– Back arched
– Shoulders slightly in front of the bar
– Bar in contact with the shins
– Arms locked straight
– Symmetrical grip inside the knees
– Accelerate through the heels from the ground to full extension
– Shrug with arms straight
– Arms follow through by pulling bar to the chin with elbows high and outside
– Return the bar down fluidly in the reverse sequence
– Bar is pulled up to just below the chin
Points to remember:
– Stance shoulder width or slightly wider
– Weight in heels
– Back arched
– Arms straight, palms on the outside on the ball, fingertips pointing down
– Accelerate through the heels from the ground to full extension of the hips and legs
– Shrug with straight arms
– Hips retreat, land in a full front squat with elbows beneath the ball
– Ball on the floor between the legs
– Squat below parallel
– Stand to full extension with ball in rack position

Bonus movements