“Duck Walks are a great warm-up exercise for weightlifting and at the same time tests and improves both lower and upper body mobility. In this training session Iina von Gruenewaldt and the other girls in the training camp had to move the barbell and all the plates using their bottom position. This is easy for some but punishing and hard for others. It can be leveled out by assigning heavier plates to some and finding different ways of transporting the plates.”
BANDED MOBILITY DRILL FROM SAM DANCER
“I really liked this. Stay smooth, always push out against band and keep band off your back. Did it for about 2-3min. Loved the rotation of the scap, activation of pec and lat, and a surprising amount of stability involved in both trunk and shoulder.. nothing quite like it from my experience. Some relatives might be like a contralateral carry or TGU but there isn’t anything as dynamic with tension. Coaches, PT’s, chiro, movement specialist Let me know your thoughts.”
COSSACK SQUAT WITH KETTLEBELL
“When a normal Cossack Squat gets boring, just add some weight over your head and the challenge is on☝?Ahh what an great idea!! Here I’m playing with 24kg kettlebell??? Give it a try!”
SAM DANCER PUSH PRESS
“Struggling with push press? Me too. These drills have really helped me figure out a good dip and drive. Use 20-30# Dball.”
UNUSUAL MOBILITY EXERCISES – PETERSEN STEP UP
“This drill is helpful to build the muscles around the knee for knee tracking and health. VMO activation and strengthening with this single leg drill. Sets of 10 for 3-4 sets as part of warm up on knee flexion days.”
EXERCISE TO IMPROVE OVERHEAD MOBILITY
“Here we are using a 10kg bar and the top of a kettle bell to act as a target and guide. It is important he remains active in the position rather than just relaxing whilst there. Overtime he will become more comfortable maintaining these positions and will be able to stay longer there.
If you can’t get into the right position, these exercises are extremely taxing. A simple way to integrate the exercise is by using tabata holds 20s active over the KB 10s relaxed behind the neck, 4-8 times. Give it a go and see how you do.
As the sport of CrossFit evolves, the inability to move well is becoming a huge influencing factor on your ability to perform, therefore making sure you are putting in the work to improve your positions is becoming even more important.”
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.
LUCAS PARKER HIP HINGE MOVEMENT FLOW
“You gotta nail the basics!! For most CrossFit athletes, the season is now OVER. you might benefit from taking a step back… Literally. Did you notice how almost every event in the CrossFit Open had a significant requirement for hip hinging? If you can’t control your hips, you can’t control your ranking on the leaderboard.”