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MOVEMENT TIP: The Ring Dip

Following on from last week’s dips on the bar, this week we look at the Ring Dip, demonstrated here by CrossFit Seminar Staff member James Hobart. The Ring Dip is more commonly used in CrossFit. The rings add instabiility to the movement, which builds up strength in the smaller stablising shoulder and chest muscles. However,...

MOVEMENT TIP: The Bar Dip

Following on from our bodyweight pushing movement theme, CrossFit Seminar staff member, James Hobart, demonstrates the Bar Dip. The bar dip is a great way to strengthen shoulders, chest and triceps and is often considered superior to the pushup as it involves moving your entire body weight. It is also a great precursor to dips...

MOVEMENT TIP: The Ring Push-Up

CrossFit Seminar Staff member James Hobart demonstrates the ring push-up. Like a normal puishup, the ring push up works to strengthen the chest, shoulder and tricep muscles, but the instability of the rings brings more of the smaller stabiliser muscles into play as well as develops more core strength. Ring push-ups are a great way...

MOVEMENT TIP: The Pushup

You’ve most likely done a Push-up at some point in your life before starting CrossFit, but you might not have done the full range of motion Pushup we use in CrossFit. At the top, your arms should be completely straight and at the bottom your chest should make contact with the ground. CrossFit Seminar Staff...

MOVEMENT TIP: The Box Jump

The Box Jump is a great movement for developing explosive power and jumping ability. It literally does what is says on the.. well… box. From a standing position on the ground, you just take a big leap onto a box, stand up straight and then step back down again. The great thing about Box Jumps...

MOVEMENT TIP: Rowing

As much as rowing looks like an arm exercise, most of your power for each stroke actually comes from the leg drive. It is also important to remember that it is not about how many strokes per minute you can do, but the quality of each stroke and how much distance you can generate with...

MOVEMENT TIP: The Sumo Deadlift High Pull

Like the Kettlebell Swing, the Sumo Deadlift High Pull is a more explosive hinge movement, creating more momentum in the barbell and making it easier to pull the barbell to chest height. Make sure you wait until the hips and knees are fully extended before shrugging the barbell higher, or you will lose out on...

MOVEMENT TIP: The Kettlebell Swing

The Kettlebell Swing is a firm favourite with many people, not just because it’s fun and it feels good, but because of it’s all over strength building qualiities, particularly for the posterior chain and it’s ability to build a powerful hip extension, which translates very well to Olympic Lifting. CrossFit Seminar Staff member James Hobart...

MOVEMENT TIP: The Good Morning

CrossFit Seminar Staff member Julie Foucher demonstrates another hinge movement, the Good Morning. The Good Morning is an excellent exercise to strengthen the back, the glutes and the hamstrings. With the knees are only slightly bent in this exercise, it is also a great one to use when warming up and gently stretching the hamstrings....

MOVEMENT TIP: The Sumo Deadlift

The Deadlift is another big fundamental movement and differs from the squat in that is it a hinge movement. This means that instead of moving the hips mostly downwards, we shift them back, causing the spine to hinge forward at the hips. CrossFit Seminar Staff member James Hobart demonstrates the deadlift in the accompanying video....
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