Other movements

Question 1

Articulate the reasons for including the kipping pull-up in a fitness program.

Answer 1

The kipping pull-up is CrossFit’s default pull-up. It allows the athlete to accomplish more work in less time (higher power) due to the use of the hips to assist the upper-body pull.

Question 2

How many strict pull-ups does Crossfit recommend before starting the progression of the kipping pull-up?

Answer 2

3

Question 3

Why CrossFit recommends closed grip?

Answer 3

To have feedback for the athlete and the coach when the athlete loses his grip.

Question 4

What is the correct setup for the kipping pull-up?

Answer 4

1. Hands just outside shoulder width. „
2. Hang with arms extended.

Question 5

What is the good progression of the kipping pull-up?

Answer 5

1. Kipping swing
   
   • Initiate the swing with the shoulders.
   • Alternate between arched and hollow positions.
2. Two swings and a kip
   
   • Push into the bar with straight arms as you move to the arch position after the second swing.
   • The goal is to begin to elevate the body without pulling with the arms
3. Two swings and a pull-up
   
   • Complete two kip swings followed by one pull-up.
4. “2-1-2”
   
   • Complete two kip swings, then continue the pull-up.
   • At the top of the pull-up, push away from the bar.
   • Return in the same path taken on the ascent and complete two swings with control.
5. Consecutive kipping pull-ups

Question 6

Kipping pull-up

What is the fault and how to fix it?

Answer 6

Fault

Initiating the swing with the legs.

Corrections

„ Have the athlete go back in the progression to the kip swing and initiate the movement from the shoulders.

Question 7

Kipping pull-up

What is the fault and how to fix it?

Answer 7

Fault

„ Not pushing away after clearing the bar, sending the athlete straight down instead of following the arc of the kip swing

Corrections

• Have the athlete pause at the top of the pull-up, focusing on pushing away from the bar. „
• Have the athlete perform two kip swings in between each pull-up, practicing a sound return. „
• Give the athlete a target at the back to encourage him or her to push away. (A)

Question 8

Kipping pull-up

What is the fault and how to fix it?

Answer 8

Fault

„ Losing midline stabilization by overextending the spine or exaggerating the swing.

Corrections

Have the athlete work on the kip swing in a tighter position by keeping the legs together and the knees straight. „ Have the athlete put a towel between his or her feet to encourage a tight body position. (B)

Question 9

Kipping pull-up

What are the five key points of the kipping pull-up?

Answer 9

1. The setup: grip the bar with hands outside the shoulders and thumbs around the bar.
2. The swing initiate the swing at the shoulder
3. The hollow position: the rapid redirection from front to back combine with a quick press down against the bar at the back of the swing generates momentum to assist the pull.
4. The pull: At the moment of weightlessness, pull with the arms until the chin is over the bar. Keep the chest up with the eyes forward.
5. Finish: push away from the bar to begin the descent

Question 10

Kipping Pullups

What are the three common faults?

Answer 10

1. Initiating the swing with the legs
2. Not pushing away on the descent
3. Over-extension in the swing

Question 11

Thruster what is the best grip for Thrusters?

Answer 11

Unlike the loose fingertip grip used in the front squat, the thruster requires a full grip on the bar and a lower elbow position.

Question 12

Thruster

What are the three points of performance?

Answer 12

1. Bottom position
   
   1. Bellow parallel
   2. Full grip
   3. Elbows high
2. Timing core to extremity
3. Finish

Question 13

Thruster

What are the common faults?

Answer 13

1. Early pressing
2. Initiating the squat early

Question 14

Thruster

What is the progression of the thruster?

Answer 14

1. Front squat
2. Push press
3. Thruster

Question 15

Thruster

What is the fault? and how to correct it?

Answer 15

Fault

„ Pressing the bar before extending the hips.

Correction

Use a tactile cue and instruct the athlete to hit the hand before pressing.

Question 16

Thruster

What is the fault? and how to correct it?

Answer 16

Fault

„ Descending into the squat before the bar is in the rack position.

Correction

Take the athlete back in the progression and have him or her pause at the rack position before squatting

Question 17

What is the progression of the muscle-up?

Answer 17

• Support
  
  • Keep the rings close to the body.
  • Demonstrate active shoulders; push down into the rings with locked arms.
  • The challenge for most athletes is to create stability in this frictionless plane.
• Ring dip
  
  • Allow the chest to come forward while the elbows move back.
  • Descend until the shoulders are clearly below the elbows.
  • Press up to an extension of the arms while keeping them close to the sides.
  • If still developing strength, place the feet on the ground for assistance.
• False Grip
  
  • Position the bottom of the ring on the heel of the palm, with the wrist touching the ring. Grip the ring with fingers and thumbs on opposite sides.
  • Provides a grip that the athlete can use to both pull and push.
  • Shortens the distance of the pull, aiding in the transition.
• Kneeling muscle up
  
  • Place the feet directly under the rings
  • Push the knees forward until on toes.
  • With a false grip, lean back and extend the arms.
  • Use the legs and arms to raise the sternum to the rings
  • The chest traces around the rings to the deep dip position.
  • Increase the height of the rings or move the feet forward incrementally to increase the demand placed on the upper body.

Question 18

Muscule-Up

What are the four common faults of the muscule up?

Answer 18

1. Losing the false grip
2. Vertical Torso
3. Not pulling low enough
4. Elbows wide

Question 19

Muscle-Up

What is the fault? and how to correct it?

Answer 19

Fault

Losing the false grip

Corrections

• „ Ensure the false grip is set before beginning a repetition. (A) „
• Allow the athlete to use bent arms as he or she continues to develop the strength to hold the false grip with extended elbows.

Question 20

Muscle-Up

What is the fault? and how to correct it?

Answer 20

Fault

„ Keeping the body too vertical in the pull so that the rings will not be in a position for an efficient transition

Corrections

„ Lean back so the rings can be pulled to the chest.

Question 21

Muscle-Up

What is the fault? and how to correct it?

Answer 21

Fault

Letting the elbows flare during the pull or transition.

Corrections

„ Have the athlete keep the elbows close to the ribcage throughout the movement.

Question 22

Muscle-Up

What is the fault? and how to correct it?

Answer 22

Fault

„ Not pulling the rings low enough before beginning the transition.

Corrections

• Cue the athlete to lean back and pull the rings to the sternum before beginning the transition. „
• Have the athlete go back in the progression to the kneeling muscle-up drill, selecting a ring height that is challenging. (B)

Question 23

Snatch

What is the progression of the snatch?

Answer 23

• Deadlift to midthigh
  
  • Maintain a constant torso angle until the bar passes the knee.
  • Keep the bar close to the body.
• Deadlift and shrug
  
  • Shrug the shoulders after the hips extend.
  • The heels should stay down until the hips have extended.
  • Keep the bar close to the body.
• Muscle snatch
  
  • Pull the bar from the deadlift position to the overhead position in one motion.
  • Keep the legs extended; do not re-bend the knees
• Overhead squat
  
  • Practice the points of performance discussed in the squats series.
  • Build confidence in the receiving position before adding the speed of the full snatch.
• Hang snatch
  
  • Practice combining the pulling position and the receiving position of the overhead squat.
• Snatch

Question 24

Snatch

What are the five points of performance?

Answer 24

1. Setup False grip, position
2. First pull: Maintain a neutral spine. The torso angle remains constant until the bar passes the knees.
3. Second pull: Create the highest upward momentum
4. Catch: (Third pull) Actively pulling under the bar? Catch in the bottom position.
5. Stand up

Question 25

**Snatch** What are the four common faults of the snatch?

Answer 25

* Lack of hip extension * Bar forward * Hip rising early * Shoulder rising early

Question 26

**Snatch** What is the setup of the snatch?

Answer 26

1. Hip-width stance. „ 2. Hands wide enough that bar rests increase of hips when knees and hips are extended. „ 3. Hook grip on the bar. „ 4. Shoulders slightly in front of the bar. „ 5. Eyes on the horizon.

Question 27

**Snatch** What is the common fault? and how to correct it?

Answer 27

**Fault** „ Lack of hip extension. **Correction(s)** 1. Cue “Jump higher!” „ 2. Place your hand at the top of the athlete’s head when he or she is fully standing; keep it at that height and then ask the athlete to hit your hand during the drive. (A) „ 3. Have the athlete perform two snatch deadlift-shrugs for every one snatch.

Question 28

**Snatch** What is the common fault? and how to correct it?

Answer 28

**Fault** „ Not moving the elbows high and outside or moving the bar around the body. **Correction(s)** 1. If the athlete is using PVC, use a tactile cue to prevent him or her from swinging the bar out in front. (B) „ 2. Cue “Elbows high and outside!” „ 3. Cue the athlete to brush his or her shirt with the PVC/barbell.

Question 29

**Snatch** What is the common fault? and how to correct it?

Answer 29

**Fault** „ Shoulders rise without the hips. **Correction(s)** Cue “Push the knees back as your chest rises.” „ Be sure the athlete is set up correctly and the hips are not too low. „ Give a tactile cue at the hips and shoulders to have them lift in unison. (C

Question 30

**Snatch** What is the common fault? and how to correct it?

Answer 30

**Fault** „ Hips rise without the shoulders. **Correction(s)** 1. Cue “Keep the chest lifted as you straighten your legs.” „ 2. Be sure the athlete is set up correctly and the hips are not too high. „ 3. Give a tactile cue at the hips and shoulders to have them lift in unison. (D)