The Squat

The squat is a beautiful, natural movement. It demands midline stabilization, posterior-chain engagement and core-to-extremity movement, and it can be used to move your body weight or very large loads held in a variety of positions.

The front squat builds exactly off the mechanics of the air squat. All that is added is a load supported in the front rack position where the weight sits squarely on the upper chest and shoulders, and the elbows point forward to bring the upper arms parallel to the floor.

The overhead squat is the ultimate core exercise and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts and improves functional flexibility. Similarly, it develops the squat by amplifying and cruelly punishing faults in posture, movement, and stability.

The Press

Never is the stabilizing role of the abdominals more critical than when attempting to drive loads overhead. We train our athletes to think of every exercise as an ab exercise, but in the overhead lifts it’s absolutely essential to do so. It is easy to see when an athlete is not sufficiently engaging the abs in an overhead press—the body arches so as to push the hips, pelvis, and stomach ahead of the bar. Constant vigilance is required of every lifter to prevent and correct this postural deformation.

In the push press, the core-to-extremity principle is obvious as the muscles of the power zone-including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps-assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30 percent more weight than with the shoulder press.

With the push jerk, you will be able to move overhead as much as 30 percent more weight than with the push press. Similar to the push press, the push jerk employs the hips to create upward momentum on the bar, but the athlete then pushes against the bar with the arms and dips a second time to receive the push jerk in a partial squat.

The Deadlift

The deadlift is one of the most effective movements in building muscles of the posterior chain and in the ability to create power.

The sumo deadlift high pull builds on the deadlift, but we widen the stance and bring the grip inside the knees to facilitate a longer pulling motion. We also add velocity to the movement. The sumo deadlift high pull replicates the upward movement pattern of a clean or snatch and serves as a bridge between the deadlift and the faster lifts.

The medicine ball is somewhat less intimidating than a bar, weighs less and seems to be more suggestive of the practical functionality of the clean than is the clean with the bar.

Olympic Lifts

Proper form for the clean, one of the olympic lifts.

CrossFit Seminar Staff member Julie Foucher demonstrates the snatch. The snatch is one of the olympic lifts.

The thruster is one of the most effective lifts in CrossFit— and one of the most dreaded by athletes!


In the handstand, a much weaker base supports the body while simultaneously raising the body's center of gravity a foot or more in a world turned upside down. Things don't get more foreign. When standing, the hip is the focus of control and leverage. When in the handstand, the focus shifts to the shoulder.

The integration of strength and balance gives the handstand push-up an athletic edge that brings this movement to at least peer status with even the heaviest of presses - whether bench, overhead, or jerk. Twenty handstand push-ups in the middle of the room or on parallel bars becomes an extraordinary feat of strength and balance that has no peer in weightlifting movements.

The handstand walk is a challenging gymnastic movement that incorporates balance, agility, accuracy, and strength. It has been increasingly seen in the CrossFit Games as well as in regional events and even The CrossFit Open.

Other Movements

What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance.

The muscle-up is a movement from a hanging position below the rings to a supported position, arms extended, above the rings. It is a combination movement containing both a pull-up and a dip. Far from a contrivance, the muscle-up is hugely functional.

The ring dip is to the bar dip as the squat is to the leg press. The movement requires upper-body strength, stability, and control while bringing the shoulders through full extension. Practicing the ring dip will develop upper-body pressing strength, as well as a foundation for more advanced gymnastics movements.

Powerlifting is the sport of three lifts: the bench press, squat, and deadlift. It is a superb start for a lifting program and can be followed later by the more dynamic clean and jerk and snatch. The neuroendocrine response to major lifts like the bench press is so potent that it will increase your strength for other exercises as well.

Double-unders require the athlete to propel the body upward and lift the feet up to several inches from the ground while making small, fast circular movements with the wrists in order to execute multiple turns of the rope with each jump. They develop dynamic balance, speed, quickness, agility, coordination, concentration, and cardiorespiratory efficiency.

Correct form for a push-up.

Sure, you can do these lifts and movements at a GloboGym or at home, but you won’t have someone helping you maintain proper form— key to improving your strength without injury. Our coaches are trained to ensure that you perform all movements with care and precision so you can keep burning fat, getting stronger, and feeling healthier.