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CrossFit Coach Level 1 > The Nine Foundational Movements > Flashcards

The Nine Foundational Movements Flashcards

1
Q

What are the nine foundational movements?

A
  1. Air squat, front squat, overhead squat
  2. Shoulder press, push press, push jerk
  3. Deadlift, sumo deadlift high pull, medical ball clean
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2
Q

What are the five common movement themes of the nine functional movements?

A
  1. Midline stability
  2. Posterior chain engagement
  3. Core-to-Extremity
  4. Full range of Motion
  5. Active Shoulder
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3
Q

Air squats
What are the 5 points of performance?

A
  1. Neutral Spine
  2. Weight on the heels
  3. Below parallel
  4. Line of Action
  5. Knee tracking
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4
Q

Air squats
What are the 5 common faults?

A
  1. Loss of neutral spine
  2. Weight shifting to the toes
  3. Improper depth
  4. Knees in
  5. Improper line of action
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5
Q

Air Squats

What is the issue and how to fix it?

A

Fault
Loss of a neutral position due to flexion in the lumbar spine.

Correction:

  • Cue the athlete to lift the chest.
  • Have the athlete raise the arms as he or she descends to the bottom of the squat.
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6
Q

Air Squats

What is the issue and how to fix it?

A

Fault
Weight on toes or shifting to toes.

Correction:

  • Have the athlete exaggerate weight on the heels by lifting the toes slightly throughout the entire movement. (B)„
  • Give a tactile cue to push the hips back and down. (C)
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7
Q

Air Squats

What is the issue and how to fix it?

A

Fault
Not going low enough.

Correction:

  • Cue “Lower!” and do not relent.„
  • Have the athlete squat to a target that places the hip crease lower than the knee to develop an awareness of depth. (D)
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8
Q

Air Squats

What is the issue and how to fix it?

A

Fault
Improper line of action: hips do not travel back, knees move excessively forward placing weight on the toes.

Correction:

  • Give a tactile cue to push the hips back and down.„
  • Block the knees’ forward travel with the hand at the initiation of the descent to encourage movement of the hips. (E)
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9
Q

Air Squats

What is the issue and how to fix it?

A

Fault
Knees not tracking in line with toes, which usually causes them to roll inside the feet.

Correction:

  • Cue “Push your knees out” or “Spread the ground apart with your feet.”
  • „Use a target on the outside of the knee for the athlete to reach. (F)
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10
Q

Air Squats

What is the issue and how to fix it?

A

Fault
Immature squat: All points of performance are maintained but the athlete has to cantilever forward excessively onto the quads to maintain balance

Correction:

Squat Therapy: Set the athlete facing a wall or racked bar with a target at depth. Set him or her in the proper stance, with heels to the box, chest close to wall. Have the athlete squat to the box slowly, maintaining control and weight on the heels.

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11
Q

Define the “Frontal plane”

A
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12
Q

Front squat

What are the three points of performance?

A
  1. Grip
  2. Elbows high
  3. Frontal plane
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13
Q

Front squat

How to set up for the front squat?

A
  1. Shoulder-width stance.
  2. Loose fingertip grip on the bar.
  3. Hands just outside shoulders.
  4. Elbows high (upper arms parallel to the ground).
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14
Q

Front Squats

What is the issue and how to fix it?

A

Fault
Improper rack position where the bar is not in contact with the torso.

Correction:

  • Ensure the athlete has an open grip and the bar is resting on the fingertips.
  • „Cue “Elbows high!” „
  • Manually adjust the rack position. (A)
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15
Q

Front Squats

What is the issue and how to fix it?

A

Fault
Elbows drop during the squat.

Correction:

  • Encourage the athlete to move their elbows away from the trainer’s hands. (B)
  • „Cue “Elbows up!” and encourage the athlete to lift the chest.
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16
Q

What are the three points of performance of the overhead squat?

A
  1. Overhead position
  2. Elbows extended
  3. Active shoulders
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17
Q

Overhead Squats

What are the common mistakes?

A
  1. Bar to far forward
  2. Inactive shoulders
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18
Q

Overhead Squats

What is the correct setup for the overhead squat?

A
  1. Shoulder-width stance.
  2. Shoulders push up into the bar.
  3. Arms extended.
  4. Wide grip on the bar (wide enough to perform a pass-through).
  5. Armpits face forward.
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19
Q

Overhead Squats

What is the issue and how to fix it?

A

Fault

Inactive overhead position due to flexed elbows and/or inactive shoulders.

Correction:

  • Cue athlete to press the bar up.
  • Use a tactile cue to push the elbows straight,
    shoulders up, and armpits forward. (A)
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20
Q

Overhead Squats

What is the issue and how to fix it?

A

Fault
The bar moves forward of the frontal plane.

Correction:

Cue the athlete to press the bar up and pull it back over midfoot or slightly behind the frontal plane.

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21
Q

Shoulder Press

What are the four common faults?

A
  1. Loss of midleline stabilization
  2. Improper bar path
  3. Not overhead at finish
  4. Inactive shoulders, elbows bents
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22
Q

Shoulder Press

What are the four points of performance?

A
  1. Setup: Grip just outside the shoulders. and feet under the hips, and the elbows slightly in front of the bar.
  2. Neutral spine Maintain a stable midline throughout the movement.
  3. Vertical bar path: Need to move the head.
  4. Active shoulders: Continue pressing up into the bar at lockout.
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23
Q

Shoulder Press

What is the issue and how to fix it?

A

Fault

Overextending the spine with the ribs sticking out.

Correction:

  • Have the athlete tighten the abdominals by pulling the rib cage down (be sure to check the overhead position again after this fix). (A)
  • Have the athlete use a slightly wider grip if needed, until flexibility improves.
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24
Q

Shoulder Press

What is the issue and how to fix it?

A

Fault

The bar finishes forward of the frontal plane.

Correction:

  • Cue the athlete to press up and pull back on the bar as it travels overhead.
  • Use a tactile cue and gently push the bar back into the correct position. (B)
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25
Q

Shoulder Press

What is the issue and how to fix it?

A

Fault
Elbows are bent or shoulders are not active.

Correction:

Cue “Press up!” and use a tactile cue to lock out the elbows and push the shoulders up.

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26
Q

Shoulder Press

What is the issue and how to fix it?

A

Fault
Bar arcs out around the face instead of moving straight up and following the frontal plane.

Correction:„

  • Cue the athlete to pull the head back and out of the way of the bar.
  • „ Check that elbows are not too low in the set-up.
  • „Block the forward travel of the bar with another object, such as a piece of PVC. (C)
27
Q

Push press

What are the unique points of performance?

A
  1. Vertical torso
  2. Fast turnaround
  3. Timing hips and arms
  4. The finish is the same as the push press (Active shoulder)
28
Q

Push press

What is the best progression for the push press?

A
  1. Dip and hold.
  2. Dip-drive, slow
  3. Dip-drive, fast.
  4. Full push press.
29
Q

Push press

What are the three common faults of the push press?

A
  1. Forward inclination of the torso
  2. Muted hip
  3. Timing
30
Q

Push press:

What is the error, and how to fix it?

A

Fault:

Forward inclination of the chest during the dip.

Correction:

  • Have the athlete hold the dip. Manually adjust him or her to an upright position. (A) „
  • Cue a shorter dip. „
  • Cue “Knees forward.” „
  • Stand in front of the athlete to prevent the chest from coming forward. „
  • Dip Therapy: Have the athlete stand against a target with hips and shoulder blades touching the target (heels slightly away). Then have the athlete dip and drive while keeping the hips and shoulders in contact with the target. (B)
31
Q

Push press:

What is the error, and how to fix it?

A

Fault:

„ Muted hips: hips push forward during the dip.

Correction:

  • „ Use a tactile cue to help the athlete create flexion of the hip in the dip. (C) „
  • Cue “Push the hips back slightly.”
32
Q

Push press:

What is the error, and how to fix it?

A

Fault:

Poor/inactive overhead position (particularly when receiving the bar).

Correction:

Cue the athlete to press up on the bar while in the receiving position, before standing to extension.

33
Q

Push press:

What is the error, and how to fix it?

A

Fault:

„ Pressing early: press begins before the hip extends.

Correction:

  • „ Take the athlete back in the teaching progression to perform two dip-drives before adding the press. „
  • 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 before pressing. (D)
34
Q

Push Jerk

What are the points of performance?

A
  1. Full extension: Before dropping under the bar
  2. Receiving squat: Same as overheadsquat
  3. Receiving lockout: Arm locked
  4. Finish: Full-extended
35
Q

Push Jerk

What is the progression of the push jerk?

A

Jump and land with hands at sides. Stick the landing before standing.

„ Jump and land with hands at shoulders. Stick the landing before standing.

Jump and extend the arms after the hip opens. Stick the landing before standing with arms overhead.

With the PVC in hands, complete the full push jerk.

36
Q

Push jerk:

What is the error, and how to fix it?

A

Fault:

„„ Lack of full hip extension.

Correction:

  • „Cue “Jump higher.” „
  • 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. (A) „
  • Take the athlete back to steps 1-3 of the teaching progression. Have the athlete focus on reaching hip extension before moving on to the next step.
  • Encourage the athlete to squeeze the glutes and quads before pressing under.
37
Q

Push jerk:

What is the error, and how to fix it?

A

Fault:

„„ Lowering the bar before standing all the way up.

Correction:

  • „Cue the athlete to keep the bar overhead until hips and knees are fully extended. „
  • Use a tactile cue: hold your hand over the athlete’s head and instruct him or her to hit the hand before lowering the bar. (B)
38
Q

Deadlift:

What are the five key points of the deadlift?

A
  1. Neutral spine
  2. Weight on the heels
  3. Straight bar path
  4. Constant torso angle
  5. Active shoulder
39
Q

Deadlift

What is the setup of the deadlift?

(6 points)

A
  1. „ Hip-to-shoulder-width stance. „
  2. Hands just outside hips. „
  3. Eyes on the horizon.
  4. Full grip on the bar.
  5. Shoulders slightly in front of or over the bar. „
  6. Arms straight and bar in contact with the shins.
40
Q

Deadlift:

What are the six keypoints of the deadlift?

A
  1. Setup:
  2. Maintain a neutral spine: safety
  3. Drive through the heels:
  4. Bar path: as close to the frontal plane
  5. Hip and shoulder raise together: Until reach the knees
  6. Finish position: Fully extended
41
Q

Deadlift

What are the common mistakes?

(8 mistakes)

A
  1. Loss of lumbar curve
  2. Hips too low in the set-up
  3. Hip rising too soon
  4. Weight in toes
  5. Shoulder behind the bar at the setup position
  6. Not constant torso
  7. Loss of contact (due to lack of active shoulder)
  8. Improper return
42
Q

Deadlift:

What is the error, and how to fix it?

A

Fault:

Loss of lumbar curve due to flexion of the spine.

Correction:

  • Abort current lift and decrease the load to where the lumbar curve can be maintained. „
  • At a lower weight, cue the athlete to “lift the chest” and do not relent. (A)
43
Q

Deadlift:

What is the error, and how to fix it?

A

Fault:

Weight on, or shifting, to toes.

Correction:

  • „ Have the athlete pull the hips back and settle on the heels. Have him or her focus on driving through heels
44
Q

Deadlift:

What is the error, and how to fix it?

A

Fault:

„ Shoulders rise without the hips. The bar travels around the knees instead of straight up.

Correction:

  • Cue “Push the knees back as your chest rises.” „
  • Be sure the athlete is set up correctly and that the hips are not too low. „
  • Give a tactile cue at the hips and shoulders so they rise in unison. (D)
45
Q

Deadlift:

What is the error, and how to fix it?

A

Fault:

Shoulders behind bar in set-up

Correction:

  • Raise the hips to move the shoulders over, or slightly in front of, the bar.
46
Q

Deadlift:

What is the error, and how to fix it?

A

Fault:

„ Hips too high in the set-up.

Correction:

  • Lower the hips to move the shoulders over, or slightly in front of, the bar.
47
Q

Deadlift:

What is the error, and how to fix it?

A

Fault:

„ Hips do not move back to initiate the descent.

Correction:

  • Cue the athlete to initiate the return by pushing the hips back and delaying the knee bend until the bar passes below the knees.
48
Q

Deadlift:

What is the error, and how to fix it?

A

Fault:

„ Bar loses contact with legs.

Correction:

  • Cue “Pull the bar into your legs the whole time.” „
  • Use a tactile cue to help engage the upper back. (B)
49
Q

Deadlift:

What is the error, and how to fix it?

A

Fault:

Hips rise before the chest (stiff-legged deadlift).

Correction:

  • Cue “Lift your chest more aggressively.” „
  • Give a tactile cue at the hips and shoulders so they rise in unison. (C)
50
Q

What is the difference between the setup position sumo deadlift high pull and the setup position of the deadlift?

A

Although the sumo deadlift high pull uses a wider stance and grip inside the knees, the setup is similar to a deadlift.

51
Q

Sumo deadlift high pull

What is the progression?

(4 Steps)

A
  1. Sumo deadlift.
  2. Sumo deadlift-shrug, slow.
  3. Sumo deadlift-shrug, fast
  4. Full sumo deadlift high pull.
52
Q

Sumo Deadlift high pull:

What is the error, and how to fix it?

A

Fault:

„ Pulling early: the shoulders shrug or the arms bend before the hips are completely extended.

Correction:

  1. Take the athlete back in the teaching progression to work the deadlift-shrug at a speed that allows correct timing.
  2. Once the deadlift-shrug is correct at speed, try two deadlift-shrugs for everyone’s full sumo deadlift high pull. „
  3. Give a tactile cue to have the athlete hit your hands with his or her shoulders before pulling with the arms. (A)
53
Q

Sumo Deadlift high pull:

What is the error, and how to fix it?

A

Fault:

Athlete pulls with the elbows low and inside.

Correction:

  • „ Cue “Elbows high!” „
  • Give a tactile cue to have the athlete hit your hands where his or her elbows should finish. (B)
54
Q

Sumo Deadlift high pull:

What is the error, and how to fix it?

A

Fault:

Incorrect descent (hips flex before the arms extend).

Correction:

  • Slow down the movement and have the athlete practice the return in a segmented fashion by extending the arms first before re-introducing speed.
55
Q

Sumo Deadlift high pull:

What is the error, and how to fix it?

A

Fault:

„ Shoulders rolling forward in the set-up or during the pull.

Correction:

  • „ Correct the position in the set-up or at the top of the pull. (C) „
  • Widen the grip and/or reduce the range of motion so the shoulders remain in the proper position.
56
Q

Medicine-ball clean

What are the four unique points of performance?

A
  1. Setup is similar to the deadlift. However, the hips may be slightly lower. The shoulder should be over the ball.
  2. A full hip extension before the hips and legs before pulling under
  3. Pull under keep the ball close to the body and allows the hand to rotate around the ball
  4. Finish stand to full extension of the hips and legs before lowering the ball
57
Q

Medicine-ball clean

What is the progression of the medicine ball clean?

A
  1. Medicine ball deadlift maintain the lumbar curve
  2. Deadlift and shrug extend hips and legs rapidly before shrugging
  3. Front squat keep weight in heels, descend below parallel
  4. Shrug and drop move around the ball into the bottom of the squat
  5. Medicine ball clean
58
Q

Medicine-ball clean

What are the common faults?

A
  1. Lack of hip extension
  2. Collapsing in the squat
  3. Curving ball
  4. Tossing or throwing the ball
59
Q

Medicine-ball clean:

What is the error, and how to fix it?

A

Fault:

Lack of full hip extension.

Correction:

  • „Take the athlete back to the teaching progression and have him or she do two deadlift-shrugs for every one medicine-ball clean. „
  • Give a tactile cue to have the athlete hit your hand with his or her head before pulling under the ball. (A)
60
Q

Medicine-ball clean:

What is the error, and how to fix it?

A

Fault:

Curling the ball.

Correction:

  • „Stand in front of the athlete to block him or her from curling (can also use a wall). (B)„
  • Cue “Elbows high and outside!
61
Q

Medicine-ball clean:

What is the error, and how to fix it?

A

Fault:

Collapsing in the receiving position.

Correction:

  • „Take the athlete back to the teaching progression and have him or her practice the pull-under with sound front squat mechanics
  • Cue the athlete to lift the chest in the front squat.
62
Q

Medicine-ball clean:

What is the error, and how to fix it?

A

Fault:

Receiving too high.

Correction:

  • „Hold the ball at the peak of the shrug and let the athlete practice the pull-under without moving the ball higher. (C)„
  • Take the athlete back to the teaching progression and have him or her practice the pull-under. Have him or her do two pull-unders for every one medicine-ball clean.
63
Q

Medicine-ball clean:

What is the error, and how to fix it?

A

Fault:

Tossing or flicking the medicine ball up without pulling under.

Correction:

  • „Hold ball at the peak of the shrug and let athlete practice the pull-under to feel the rotation of the hands.
  • Have the athlete hold the ball without the fingers, using palms or fists only.

CrossFit Coach Level 1 (8 decks)

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