Movement Tips

The Hollow position and Hollow Rock are staples for all gymnastics work and gymnasts spend literally hours drilling variations on this movement. To maximise the benefits to your core strength, ensure you build up to a great hollow position before you practise the rocking option. If you struggle to keep your lower back strongly pressed...

CrossFit Seminar Staff member Julie Foucher demonstrates the V-up, a great abdominal strengthener, primarily targetting the rectus abdominis or the 'six pack' muscle. It's not an exercise for beginners, or anybody with back, neck or abdominal separation after pregnancy. Build up core strength and stability through crunches and other deep core exercises from your coach...

CrossFit Seminar Staff members Julie Foucher and James Hobart demonstrate the L-sit, which is a challenging core and hip flexor exercise. It can be performed on bars or rings - first you will need to develop strength in a front support position, then you can bring your legs into the chest and eventually you should...

In today's video, CrossFit Seminar Staff member James Hobart demonstrates the basket rope climb. This is similar to the wrapping technique we looked at last week, in that the feet lock the rope tight so that you can 'stand up' without relying on the arms to pull you up the rope. This method of locking...

Anybody can climb a rope, even if you don't have a lot of upper body strength! Over the next couple of weeks, we look at some rope climbing techniques and one form of rope climb that does require a lot of upper body strength! The first technique we look at is a wrapping technique that...

This week CrossFit Seminar Staff member James Hobart demonstrates the legless rope climb, which most definitely does require more upper body strength than the leg focused rope climb techniques we looked at over the last two weeks. To master this rope climb, you need to build up enough upper body strength to lift your bodyweight...

Building on from the Walking Lunge last week, this week all we are doing is adding some weight with a barbell in the Front Rack position. Just as we considered with the Front Squat, not everybody has the mobility to hold the elbows up in a good front rack position, so don't be afraid to...

CrossFit Seminar Staff member James Hobart demonstrates the back rack lunge here, which is pretty much, as you've no doubt guessed by now, just another lunge, but this time the barbell is placed across the upper back, as it would be for a Back Squat. Remember to ensure the barbell sits across the top of...

CrossFit Seminar Staff member James Hobart demonstrates the Overhead Lunge here, which is a more challenging version of the back and front rack lunges we looked at previously. The instability of moving forward, while also shifting up and down while you lunge, makes it very difficult to hold the barbell overhead. Keeping your feet hip...

CrossFit Seminar Staff member James Hobart demonstrates the Turkish get-up. The Turkish Get-up is a fantastic exercise, that you could do with practically any heavy object, although kettlebells and dumbells are mostly used. This exercise provides excellent torso stabilisation and general strength and mobility and is particularly great at addressing any left vs right muscle...