Crossfit Training Guide FAULTs Flashcards
Squat Fault #!: LAZY LUMBAR CURVE, OR LOSING IT (I.E., “BUTT
WINK”)
Fix – Lift the chest while engaging the hip flexors by
anteriorly rotating the pelvis strongly.
• Fix – Raise the arms as you descend to the bottom of the squat.
Squat Fault #2: WEIGHT SHIFTS FORWARD TO BALLS OF FEET
Fix – Exaggerate weight in the heels by floating the toes slightly throughout the entire movement.
Squat FAULT #3 – NOT LOW ENOUGH
Fix – Cue “Lower!” and do not relent.
• Fix – Squat to a 10” box or medicine ball to develop awareness of depth.
Squat FAULT #4 – KNEES ROLL IN.
Fix – Cue “Push your knees out” or “Spread the ground apart with your feet.”
• Fix – Touch the outside of the knee and have the athlete press into your hand.
Squat FAULT #5 – IMMATURE SQUAT: LUMBAR CURVE IS
MAINTAINED, DEPTH MIGHT BE THERE, AND HEELS ARE
IN CONTACT WITH THE GROUND, BUT THE ATHLETE
HAS TO CANTILEVER FORWARD EXCESSIVELY ONTO
THE QUADS TO MAINTAIN BALANCE
Fix – Squat Therapy: Set up the athlete facing a wall or pole with a 10” box under their butt. Set them up in the proper stance, with heels to the box, chest close to wall. Have them squat to the box slowly, maintaining control and weight in the heels
Front Squat FAULT 1 – BAR NOT IN CONTACT WITH THE TORSO OR
HOLDING BAR OUT IN FRONT
Fix – Cue “Elbows high and allow bar to roll back
onto fingertips.”
Front Squat FAULT 2 – ELBOWS DROP AND CHEST COMES FORWARD.
Fix – Cue “Elbows UP UP UP! And big chest.”
• Fix – Tactile Cue – Place a hand or arm under the
athlete’s elbows to help keep them lifted.
Overhead FAULT Squat 1– LAZY ELBOWS AND SHOULDERS
Fix – Cue athlete to actively press the bar up; use your hands to pus
Overhead Squat FAULT 2 – BAR GOES FORWARD OF THE FRONTAL PLANE
• Fix – Cue the athlete to press the bar up and pull it back to overhead or slightly behind.
Shoulder Press FAULT 1 – BAR FORWARD OF FRONTAL PLANE
Fix – Press up and pull back on the bar as it travels
to overhead.
Shoulder Press FAULT 2 – LEANING BACK, RIBS STICKING OUT
Fix – Tighten abs / suck rib cage down (be sure to
check the overhead position again after this fix).
Shoulder Press FAULT 3 – PASSIVE SHOULDERS OR BENT ELBOWS.
Fix – Cue “Press up!” “Shoulders into ears.”
Shoulder Press FAULT 4 – BAR ARCS OUT AROUND THE FACE.
Fix – Pull head back out of the way of the bar.
Fix – Check that elbows are not too low in the setup.
Push Press FAULT 1 – OUT OF SEQUENCE: PRESS BEGINS BEFORE HIP
OPENS UP
Fix – Take back to step 3 in progression—dip-drive fast
Push Press FAULT 2 – COCKING: PAUSING IN THE DIP
Fix – Cue for dip-drive and more aggressive turnaround of the hip