Whether you are a newbie trying to look for Dubai Crossfit gyms or a seasoned Crossfitter, you have to have knowledge about some of the fundamental movements of Crossfit in order to make the most of your fitness routine. If you know how these movements are done you will not only have a more improved result when you are working out, but you will also be able to protect yourself from injuries.
The Box Jump
Jumping is one of the things you will do a lot when you start Crossfit and box jump is one of those very explosive movements you will do. So you get a box available at your Dubai Crossfit gym and place it at your exercise area. You start from the ground and propel yourself by jumping and landing on top of the box.
HOW TO DO: place your feet shoulder width apart, then drop to a quarter squat. Drive your arms ups and jump on to the box landing on a quarter squat again. Once on the box and from squatting position, drop down your arms and stand up. Then from the standing on top of the box, jump down by driving your arm up, squatting quarter squat, jump down, and land on the ground while reversing the movement (squatting to standing).
There is also another version where you can have the movement done faster by simply plyoing or jumping on the box and rebounding immediately off then back to the ground. For a more low-impact version of this exercise, you can just step on and off the box. This exercises uses the force of your glutes, quads, hamstrings and your calves.
With any exercises or fitness routine, the deadlift is one of the foundational exercises you will encounter. This exercises helps train your lower back and legs and hips. It is also one of the best exercises to strengthen your lower body muscles.
HOW TO DO: You can use a barbell with the weight you desire or use individual dumb bells for this exercise. First, you start from the barbell or the dumb bells on the ground and your feet spread shoulder-width apart. Bend forward to get your weights bending only from your waist, not bending your legs. If you are a bit stiff, you can have a slight bend on your legs, otherwise try to keep them straight while reaching for your weights.
As you grab your weights, move back up using only your lower back strength and stand straight holding the barbell or your dumb bells steadily in front of you. To repeat, just do the same bending movement without bending your knees if possible and put your weights back on the ground. This exercises uses a combination of muscles such as your quads, lower back, hamstrings, calves, and core.
Have you ever done a Crossfit workout? These are just two examples of basic movements and there are a lot to learn as you progress in doing Crossfit and learn to handle more complicated moves.
Check out the video for more movements: