Exercises

Maggie Dabe from CrossFit Fairfax is one of CrossFit HQ’s traveling seminar trainers. Originally from Ecuador, she explains our standard cues and faults for the deadlift entirely in Spanish.

When performing the deadlift, the stance will be between hip and shoulder width, with the weight in the heels. The grip will be just outside the knees, and the lumbar curve must be maintained throughout the lift. The… Continue Reading

In Part 2 of an overhead-squat series shot at Rainier CrossFit, Lisa Ray of CrossFit Flagstaff coaches Stephanie Aardal through a set of heavy reps.

Working up in weight, Aardal uses a split jerk to get the bar overhead, then sets up for her squats. Ray cues Aardal to be aggressive on the jerk, then keep her shoulders active, midsection tight and knees out during her reps.

Ray’s best cue might be the… Continue Reading

Maggie Dabe from CrossFit Fairfax is one of CrossFit HQ’s traveling seminar trainers. Originally from Ecuador, she explains our standard cues and faults for the overhead squat entirely in Spanish.

The mechanics of the overhead squat are identical to the air squat and front squat. The key difference is that the barbell must be stabilized overhead. For this to be effective, the shoulders must be elevated as much as possible, with… Continue Reading

A lot of ring dips look like some sort of suspended ab crunch. Are they legit? Tony Budding says they aren’t and brings in Jason Khalipa and Pat Barber to illustrate his point in this old-school video.

Proper range of motion in a ring dip means the shoulders have moved below the elbows, and the height of the hips has changed dramatically. If your hips didn’t drop, you might be doing a crunch—and your “ring dips” won’t help you… Continue Reading

Maggie Dabe from CrossFit Fairfax is one of CrossFit HQ’s traveling seminar trainers. She is originally from Ecuador, and explains our standard cues and faults for the front squat entirely in Spanish.

The mechanics of the front squat are identical to the air squat. The barbell rests on the shoulders (not the hands). The elbows should be as high as possible. The heavier the bar is, the more important it is to keep the… Continue Reading

Boz and Todd instruct an all female class on front squats, as they take their act on the road to Rainier CrossFit, in Pullayup, WA in this video by CrossFit by Overload. Lisa Ray of CrossFit Flagstaff also appears.

Establishing a solid and strong rack position you can load up is essential. The class begins with air squats, then progresses to empty bars. There are corrections on grip, stance and elbow position… Continue Reading

Dave Tate of EliteFTS came to CrossFit San Diego for a private seminar on January 24, 2009. Dave was a successful competitive powerlifter for over two decades. He trained with Louie Simmons at Westside Barbell Club. His best back squat was 930lbs, bench 610lbs, and deadlift 740lbs. Tate is a powerlifting specialist, and he doesn’t claim to be anything else.

In this series on the deadlift, Tate offers a simplified… Continue Reading

Boz and Todd take their act on the road to Rainier CrossFit, in Pullayup, WA where they are joined by Lisa Ray of CrossFit Flagstaff in this video by CrossFit by Overload. After some banter, the three trainers decide to instruct an all-female class on how to do double-unders.

Many people get tripped up by double-unders because they think too much and jump too soon. The rhythm from regular jumps should… Continue Reading