7 Functional Bodybuilding Exercises for Performance AND Aesthetics from CrossFit Games Athlete Marcus Filly

Marcus Filly has been to The CrossFit Games 6 times and has an intelligent and highly original perspective on health and fitness.

Add these into your training and attack your weaknesses and strengthen your body in new ways.

7. FRONT RACK YOKE WALK

“Tough loads here will expose Front Rack and torso positional faults. A great drill to build up the hips and trunk strength while reinforcing strong Front Rack positions. Aim for carries in excess of 30sec to build a base before loading heavier for shorter carries.”

6. KETTLEBELL WINDMILL

“We love how this movement targets the QL to build a stronger and balanced low back. As well this movement is a great shoulder stability exercise and can help build strength at some challenging angles and shoulder positions.”

5. AXEL BAR FRONT RACK STEP UP

“Using Axel bars for Front Rack work is a great way to challenge your trunk stability and shoulder flexibility and strength. Using the Axel Bar for this single leg builder is a potent combination of the lower and upper strength.”

4. HALF KNEELING LANDMINE PRESS

“The Landmine Press serves as a great tool to help teach an athlete how to rotate the scapula through the pressing range. At the top of the movement make an effort to rotate the shoulder blade upwards to finish the range of motion.”

3. SINGLE ARM SEATED ARNOLD PRESS WITH RACK HOLD

“Supinated to pronated DB Press (aka Arnold Press) served as a great tool for developing health around different pressing angles in the shoulder girdle. Rack holds in the opposite arms teaches stability in the opposite arm while dynamic contractions occur on the other side.”

2. RING BODY SAW AND SA FLR

The Body-Saw is a deceptive anterior core monster exercise. Paired with the single arm FLR with legs in the rings on the back end is a great rotational core challenge.

SEATED SINGLE ARM SLED ROW

CROSSFIT NEWS – Marcus Filly Withdraws from CrossFit Open 2017

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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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