Hey CrossFit rookie, improve your strength with this exercises.
CrossFit is an excellent way to improve overall fitness, build strength, and increase endurance.
However, for beginners, it can be tricky to know where to start. In this article, we will discuss 7 exercises that improve strength for CrossFit beginners.
1. Squats
Squats are a fundamental exercise in CrossFit that help build lower body strength. They work lower body muscles such as the glutes, hamstrings, quadriceps, but also core muscles. Having a strong foundation in squats is crucial for excelling in various CrossFit exercises.
It is recommended to start with bodyweight squats and gradually progress to goblet squats or barbell squats as you gain strength and confidence. This progressive approach will help you develop proper form and technique while also preventing injury.
To perform a squat:
- Stand with your feet shoulder-width apart, and your toes pointing forward.
- Lower your body as if you were sitting on a chair, keeping your back straight and chest up.
- Push through your heels to the starting position.
2. Deadlifts
Deadlifts are a fantastic exercise for building overall strength and targeting the posterior chain, which includes the lower back, glutes, and hamstrings.
It is crucial to focus on proper form and gradually increase the weight as you become more comfortable with the movement.
Starting with lighter kettlebells or dumbbells before progressing to barbell deadlifts is recommended to prevent injury and ensure proper technique.
To perform a deadlift:
- Stand with your feet shoulder-width apart, and your toes pointing forward.
- Bend your knees and hinge at the hips to grip the bar with an overhand grip.
- Keep your back straight and chest up as you stand up, pushing through your heels to the starting position.
3. Push-ups
Push-ups are an effective exercise for strengthening the chest, shoulders, and triceps while also engaging the core for stability. To start, modified push-ups on your knees or against an elevated surface like a box or bench are recommended.
As you progress and gain strength, gradually work towards performing full push-ups on the ground.
To perform a push-up:
- Start in a plank position with your hands shoulder-width apart.
- Keeping your elbows close to the body, lower your body until your chest touches the ground.
- Push back up to the starting position.
4. Strict Press
The strict press, also known as the military press, targets the shoulders, triceps, and upper back muscles, helping to develop muscular strength and endurance.
By performing strict presses regularly, CrossFit athletes can improve their ability to lift heavy loads overhead, which is essential for many CrossFit movements such as the snatch, clean and jerk, and also handstand push-ups. Additionally, the strict press can help to improve overall shoulder health and mobility, reducing the risk of injuries during CrossFit workouts.
To perform this exercise:
- Start with either dumbbells or a barbell and press the weight overhead while maintaining a strong and stable core.
- Gradually increase the weight as you build strength and improve your form.
5. Ring Rows
Ring rows primarily target the muscles of the upper body, including the back, biceps, and rear deltoids. These muscles engage as you pull your chest towards the rings, which helps develop strength and muscular endurance in the pulling muscles. This is essential for exercises like pull-ups, muscle-ups, and rowing movements commonly seen in CrossFit workouts.
To perform this exercise:
- Set up rings at chest height and position yourself underneath.
- While maintaining a plank position, pull your chest towards the rings or bar, focusing on squeezing your shoulder blades together.
6. Planks
Planks are a great exercise to build core strength and stability, which is very important in order to master almost all CrossFit exercises.
They target the abs, obliques, and lower back, helping to build muscular endurance and improve posture, balance, and control during CrossFit movements. By performing different variations of planks regularly, CrossFit athletes can develop a stronger and more stable core, which can help to improve their overall performance and reduce the risk of injury during workouts.
To perform a plank:
- Start with forearm planks and progress to high planks as your strength improves.
- All the time maintain a straight line from head to heels and engage your core muscles throughout the exercise.
7. Kettlebell Swings
Kettlebell swings are a popular exercise in CrossFit that can help build strength in several ways. This exercise primarily targets the posterior chain muscles, including the glutes, hamstrings, and lower back.
By using explosive hip drive to swing the kettlebell, you are working these muscles through a full range of motion, which can improve your power and explosiveness. Additionally, kettlebell swings can be performed for high reps, which can help to build muscular endurance.
Remember to focus on proper form, start with lighter weights or modifications, and gradually increase intensity and load as you progress. If you’re new to CrossFit, consider working with a qualified coach or trainer to ensure proper technique and appropriate programming tailored to your abilities and goals.
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Image Sources
- Beginners Athlete: BOXROX
