In the previous edition we talked about the Squat and its front and overhead variations. The most effective recommendation for training would be to spend 80% of your training on Compound lifts (multi joint) and 20% on accessory work or isolation work (single joint). The single joint work is a huge component for joint and tendon health and creating a safer environment for your body to perform the big compound lifts. That being said we are going to cover two more highly effective compound lifts that is a major component of crossfit training and should be a huge part of any one who trains, period.
DEADLIFT
Deadlifting is the base of which all posterior strength (group of muscles on the back of the body) is built. There is not a more simple and effective way to build strength. The act of picking up a heavy object from the ground is one of the most primal movements that has been engrained into our body’s movement pathways. It works every muscle from the base of the erectors to the upper traps and creates an amazing start to fixing postural issues that are common with the general population.
The photos show an easy step by step process to learning the proper movement patterns for the deadlift.
Step1 (The Set up):
The setup is the single most important part of the deadlift. Getting into proper positions from the beginning sets us up for success.
Step 1
– Set up with feet directly underneath the bar with the bar covering the shoe laces. This keeps the body and the bar’s center of mass where it needs to be.
– Place your hands on the bar with • (A) hips above the knees • (B) Shoulders above the hips – Shoulders should be in a straight line over the bar.
Step 2 (Movement):
In the movement the focus should be maintaining a straight bar trajectory. Any shift in the center of mass or path of the bar will cause the athlete to expend more energy or compensate to complete the lift successfully.
– Initiate the movement by pushing the feet in to the floor to get the bar off the ground.
Step 3 (Final Standing Position):
Lead with the chest during the lift and squeeze your glutes (butt) as you approach the final standing position.
Remember
Focusing on these basic cues will keep the bar close to the body and allow you to maintain strong/safe positions during the lift.
*Master the movement with moderate loads before moving to heavier loads or maximum effort lifts.
OVERHEAD PRESS
The overhead press is the single most underutilized movement in training. If it is done it is very commonly performed incorrectly. There is a myth that overhead pressing is bad for the shoulders and is commonly associated with shoulder impingement. This is not true and the body’s ability to reach overhead and press an object or hang from objects is a primal movement mechanism. The moment you stop using it, you start losing it. Overhead strength is extremely important for shoulder health and scapular control (shoulder blade). Shoulder dislocations are a common place in most sports and are high on the list of most common injuries for the general population. So, everyone needs to press overhead more. I’m sure we will have another article in the future that dwells into this topic further.
Step 1 (Setup):
Like the deadlift or any other movement, the setup will be the key to success with this lift. 1) With a full grip on the bar bring the bar to rest on the shoulders with elbows pointed high and outside (Away from the body). 2) Place feet slightly wider than hip width apart. 3) Keep the ribcage down and make sure that the body is stacked. Shoulders, hips, knees and ankles in one line. 4) Bar through the middle of the feet
Step 2 (Movement):
Like all other barbell movements, bar trajectory will be very important here. 1) Dip at the hip with the knees tracking over the outside of the foot. 2) Bar should still be over the middle of the foot with the shoulder and hips stacked on top of each other. 3) Drive upwards (Jump) with the bar on the shoulder. Once you reach full extension, the force will drive the bar upwards and off the shoulder. 4) Press the bar overhead into lockout. Shrug the shoulders hard at the top keeping the belly tight.
Step 3 (The overhead position):
When the bar or any object is overhead we need to find a position of maximum stability. That position is a straight line relationship with the bar, shoulders, hips, knees and ankles. Any deviation from this alignment will cause the body to have to work harder to stabilize.
CROSSFIT CEYLON
At CrossFit Ceylon, we place a very high importance on movement mechanics and positioning. Do not worry about training volume but rather training quality and intensity. More is not better, better is better. Place a high value on good movement because that is what moves the needle when training. I will be happy to answer any questions you may have and get you on your journey in crossfit.
