Sara Sigmundsdottir and Brent Fikowski at CrossFit Games
Source: CrossFit Inc

10 Important Exercises for CrossFit Beginners to Learn

Not really sure what the key exercises are and how they work? Here are 10 important starting points for CrossFit beginners.


Another vital lift you will need to learn is the deadlift. The deadlift is a weightlifting movement whereby a loaded barbell is lifted off the ground from a stabilized, bent over position into a fully upright position.


  • Increases head to toe strength
  • Increases power 
  • Builds a strong posterior chain
  • Allows you to lift more weight than any other lift


Proper Deadlift form starts with the weight on the floor. Pull the bar to your mid-thighs and lock your hips and knees. Return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. 

Your lower back must stay neutral to avoid injury. Rounding it during deadlifts is exceptionally dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. Always deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.³

Things to keep in mind:

  • Don’t arch your back (or roll it in the other direction)
  • Keep your abs and core tight the ENTIRE TIME
  • Keep the bar as close to your body as possible at all times
  • As you bring it past your knees, don’t think about pulling up with your back, thrust forwards with your hips
  • Keep your head up and chest out as you lift




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