7 Barbell Mobility Exercises to Help Crossfitters Improve Technique and Flexibility

Mobility is the key.

7. WIDE GRIP FRONT RAISE INTO BEHIND THE NECK PRESS

“The main goal was to address two common technical mistakes in the snatch and at the same time being challenged strength wise.”

Playing around with some barbell accessory on this fine evening in Madrid. I have never tried or seen anyone do this exercise before but it's a wide grip front raise into behind the neck press. The main goal was to address two common technical mistakes in the snatch and at the same time being challenged strength wise. (1) So many people let their wrists fall back in the overhead position, which often have the effect of the elbow externally rotating making it more prone to hyperextension and increases the risk of losing the bar behind. (2) Bar placement overhead is important yet many people either have the bar too far forward or too far back and if they manage to get it right it's rarely consistently. In this exercise you get to practice the overhead position both by stopping the front raise at the right time and when pressing the bar overhead again. ———————————————————————— Training Camps in Mallorca are now in full swing and will run until November. For more details, or if you are interested in a training camp at your own box, please send a mail to info@weightlifting101.net. ———————————————————————— #weightlifting101 #nofuckingslack #barbellaccessory @theprogrm

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6. IMPROVE SQUAT MOBILITY WHILST MAINTAINING AN UPRIGHT BACK POSITION

There has always been 1000's of ways you can improve movement and sometimes it can be hard to distinguish the most effective exercises to use. One of the most important aspects to reflect on is the transferability of the exercises you are doing, in order to be efficient with your time. When you know what you want to improve you can then make tweaks to the exercises to increase their transferability. So when trying to improve the squat in CrossFit, where maintaining an upright torso is crucial, by adding a barbell to the back in some basic movement exercises you are forced to maintain an upright position, whilst working the lower body, thus giving the exercise greater transfer. Here @jacdah is working some lateral squats using the barbell, it makes the movement more challenging, but also forces her in to better positions for what we want to achieve. It is however important that you are able to do the basic positioning work before moving onto this style of exercise… Try building up to a comfortable lateral squat, then adding a barbell work 3 sets of 45 sec work 1 min rest. #TheProgrm @theprogrm

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5. TAKE THE BARBELL MOBILITY CHALLENGE – DO YOU PASS?

4. MAX HEIGHT L-SUPPORT TOES-TO-BAR

Raise the bar to a new height only when successful at the present height.

3. JEFFERSON CURLS

2. INTERNAL ROTATION FIX

1. SIDE CURLS

These are a lot tougher than they look. 

Want more mobility tips?

8 Barbell Warm Ups to Improve your Lifting for Crossfit

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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