Health and Beauty

How do you do this CrossFit workout?

Since its inception, CrossFit has introduced many lesser-known exercises and training methods to a wider audience. Without CrossFit, Kettlebell probably would not have seen such an increase in popularity. Very few gyms will have Concept II paddles or assault bikes as standard equipment. The only people who do activities like gymnastics, Olympic weightlifting and powerlifting are gymnasts, powerlifters and powerlifters!

In its quest to develop total fitness, CrossFit has relied on almost every type of discipline to provide workouts that develop strength, muscle mass, endurance, aerobic and anaerobic capacity, agility and body flexibility, often at the same time!

While some people are quite hesitant about CrossFit (even if they've never tried it!), I'm grateful for them expanding our training boundaries. Without the inspiration of CrossFit, I know my workouts would be much less varied.

Here we will see one of the basic CrossFit exercises, the push-up, and I will explain to you why and how to do it.

Thrusts are a comprehensive exercise that combines two distinct movements: the front squat and the military press. Therefore, it uses a large number of different muscles. The main muscles that work are the quadriceps, buttocks and shoulders.

Muscles used with impulse.
Illustrative credit © Aliaksandr Makatserchyk
  1. Stand with your feet shoulder-width apart, and your toes turned slightly outward. Lift the barbell and hold it in front of your shoulders, keeping your upper arms approximately parallel to the floor. Your hands should be spaced slightly more than shoulder width apart. Keep your abdominal muscles contracted.
  2. Tilt your hips back and squat until your thighs are almost parallel to the floor. Don't round your lower back, but feel free to go lower if your flexibility allows. Your torso should remain relatively straight.
  3. Get up quickly and use momentum to help you push the bar up.
  4. Lower the bar back to the starting position on your shoulders, then squat down again and repeat the movement.

Training tips

  • Feel free to film yourself pushing to check your technique.
  • Tilt your knees out slightly to better activate your glutes. If you use good technique, your legs and buttocks will do most of the work.
  • Don't stay stuck at the bottom or the top. Maintain a certain fluidity in your movements. You should avoid losing momentum in this exercise.
  • The abdominal muscles provide the necessary stability and should be used throughout the exercise.
  • Improve your breathing. Inhale as you squat. Exhale as you push the bar over your head.
  • To increase difficulty, you can perform push-ups with a kettlebell.
Motivation

Motivation on video.
Video credit © CrossFit – YouTube

How do you do this CrossFit workout?

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