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
Push Press FAULT 3 – FORWARD INCLINATION OF THE CHEST
Fix – Have athlete hold in the dip position and then
manually adjust them to true upright torso
• Fix – Cue a shallower dip
• Fix – Cue knees forward more
• Fix – Stand in front of athlete to prevent the chest from coming forward
• Fix – Dip therapy: Stand with back against a wall, with heels, butt, and shoulder blades all touching the wall; then dip and drive, keeping everything in contact with wall
Push Press FAULT 4 – MUTED HIP
Fix – Turn the pelvis over (anterior rotation) strongly
Push Jerk FAULT 1 – MOVEMENT PATTERN OUT OF SEQUENCE.
• Fix – Break it down via the progression and build back up to the full movement. Reiterate that it is just a simple jump and land in a partial squat.
Push Jerk FAULT 2 – HIP NEVER GETS TO FULL EXTENSION
- Fix – Cue: “More extension.”
- Fix – Place your hand at the top of the athlete’s head when fully standing; keep it at that height and then ask the athlete to hit your hand during the drive. Be sure they continue to hit extension even when your hand is not there.
- Fix – Take the athlete back to the jump-and-land steps (1-3) of the progression. You may have to slow it down a bit and then speed it back up once the basic movement pattern is solid.
Push Jerk FAULT 3 – LANDING TOO WIDE
he movement without the feet moving from under the hips.
• Fix – Therapy: Block the feet with plates or boxes or some object so they can’t go too wide.
Push Jerk FAULT 4 – LAZY LANDING: NOT LOCKED OUT OVERHEAD
Fix – Cue to punch up and pull back on the bar.
Cue active shoulders.
Push Jerk FAULT 5 – NOT STANDING ALL THE WAY UP WITH THE BAR BEFORE RE-RACKING IT ON THE SHOULDERS.
Fix – Cue to stand up with the bar overhead
Deadlift FAULT 1 – LOSS OF LUMBAR CURVE
Fix – Cue to pull hips back and lift the chest
• Fix – Touch person at lumbar curve and say, “Arch!” Do not relent.
• Fix – Abort and decrease the load to where the lumbar arch can be maintained.
Deadlift FAULT 2 – WEIGHT ON OR SHIFTING TO TOES.
Fix – Have athlete settle into the heels and pull hips
back, maintaining tension in the hamstrings at start of movement, and focus on driving through heels.
• Fix – Check that the bar stays in contact with legs throughout the movement.
Deadlift FAULT 3 – SHOULDERS BEHIND BAR ON SETUP
• Fix – Raise hips to move shoulder over or slightly in front of the bar.
Deadlift FAULT 4 – HIPS RISE BEFORE THE CHEST (STIFF-LEGGED DEADLIFT).
Fix – Allow the shoulders and chest to rise sooner. Cue “Lift your chest more aggressively” or “Lift the chest and hips at the same rate until the bar passes your knees.”
Deadlift FAULT 5 – SHOULDERS RISE WITHOUT THE HIPS. BAR TRAVELS AROUND THE KNEES INSTEAD OF STRAIGHT UP.
Fix – Be sure athlete is set up correctly: weight in heels and with shoulders in front of the bar. Cue “Push knees back as your chest rises.”
• Fix – Block the knees’ travel with your hand.
• Fix – Stick trick: Lock the person in between two sticks on either side of the bar and have them execute the move without hitting the sticks.
Deadlift FAULT 6 – BAR COLLIDES WITH KNEES ON THE DESCENT.
Fix – Initiate the return by pushing the hips back and delay the knee bend
Deadlift FAULT 7 – BAR LOSES CONTACT WITH LEGS.
• Fix – Cue “Pull the bar in to your legs the whole time.”
• Fix – Tactile cue: Touch the athlete’s leg where the bar
should touch from thigh to shin.
Medicine Ball Clean FAULT 1 – HIP DOES NOT OPEN ALL THE WAY
Fix – Take athlete back to step 2 of progression
(Deadlift Shrug). Have him/her do two Deadlift Shrugs for every Med Ball Clean.
• Fix – Tactile Cue: Place your hand at the top of the athlete’s head while he/she is standing tall. Have athlete do a Med Ball Clean being sure to hits your hand with top of the head before dropping into the front squat position.
Medicine Ball Clean FAULT 2 – NO SHRUG
Fix – Take athlete back to step 2 of progression (Deadlift Shrug). Have him/her do two Deadlift Shrugs for every Med Ball Clean.
• Fix – Cue “Shrug!”
Medicine Ball Clean FAULT 3 – PULLING EARLY WITH THE ARMS
- Fix – Deadlift Shrug, two reps for every Med Ball Clean.
* Fix –!Two “Shrug and Drop Unders” (step 4 from progression) for every Med Ball Clean
Medicine Ball Clean FAULT 4 – TOSSING THE MED BALL
Fix – Have them hold the ball without their fingers, using palms or fists only.
Medicine Ball Clean FAULT 5 – CURLING THE BALL
- Fix – Back to Progression: Deadlift Shrug, 2 reps for every 1 Med Ball Clean.
- Fix – Stand close in front of the athlete too prevent curling. Can also be done with a wall.
- Fix – Require athlete to have the laces of the ball remain up for the entire movement.
Medicine BAll Clean FAULT 6 – COLLAPSING IN THE CATCH
• Fix – Take athlete back to step 4 of the progression (Shrug and Drop Under). Focus on a tight lumbar arch, and keeping the chest up, at the bottom of the catch.
Medicine BAll Clean FAULT 7 – UNABLE TO DROP UNDER THE BALL FULLY.
Fix – Have the athlete do two “Shrug and Drop Unders” (step 4 in the progression) for every Med Ball Clean
• Fix – Tactile Cue: Hold ball at the peak of the shrug and let athlete drop under while you hold ball.
