The Kettlebell Swing   The kettlebell swing offers a simple introduction to core-to-extremity movement patterns. The hips and legs generate the force of the movement, which is then transferred through the arms and into the kettlebell. The midline must remain stable throughout the movement. These movement concepts and basic positions are shared with many other barbell lifts.     ...

Flexibility—The ability to maximize the range of motion at a given joint.   Flexibility is one of the general physical skills described in the CrossFit's First Fitness Model. The science of stretching is weekly developed, and many athletes, like gymnasts who demonstrate great flexibility, receive no formal instruction. Just do it. Generally, you want to stretch in a warm-up to...

The Overhead Squat     The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts–the essence of sport movement. For this reason, it is an indispensable tool for developing speed and power.   The overhead...

  The thruster requires a long line of action against the normal force of gravity with a load plus body- weight, creating one of the most profound accelerations possible. The movement works from full flexion to full extension at the ankle, knee, hip, shoulder, and arm, and involves most of the major muscle groups. These factors earn the thruster its...