When I hear the phrase, “simple, yet effective,” I think of the wheel. Although the wheel was invented many, many years ago and has evolved over time, the function remains the same (used to get us from point A to point B). We apply this simple concept to the strength program here at CrossFit Kingfield; where we keep workouts simple, yet effective.
There are 4 main movements (deadlift, pressing, squats and carries) that we use in strength class. Today, we will break down each movement and talk about their significance in training and daily routines.
The deadlift is a full-body movement that primarily works your posterior chain (hamstrings, glutes, and low back when done correctly), midline, shoulders/upper back, and grip. The deadlift is considered a "hip hinge" movement that involves the closing and opening of the hips. Is this something you do on a daily basis? The answer is yes. Every time you pick up a pen you dropped on the floor, move a piece of furniture, or pick up your child from their playpen, you are deadlifting. In strength class, we deadlift once a week using many different variations to work on/perfect that hip hinge movement pattern.
Generally speaking, people can pull more than they can push. Overhead pressing is challenging for many people because it requires a lot of shoulder/t-spine mobility and midline stability. Overhead pressing movements are not the only type of pressing we do, it is, however, typically the type of pressing seen in strongman competitions. Introducing a horizontal push (ex: a bench press) can change things up and give athletes a break from high volume vertical pressing. In strength class, we do a mix of vertical and horizontal pressing.
The Squat is one of the best exercises that almost everyone can benefit from. Every time you sit in a chair or on the toilet, you are essentially performing a squat. Squatting is great for developing power, strength, midline stability, and building character. We all have had moments in life where it feels like the weight of the world is on our shoulders. We have two options; we can give up and let the weight beat us - or - we can stand up strong and laugh at the weight. We squat heavy from time to time, but we also want to focus on programming volume, tempo, and different variations that will make us stronger.
Using these three movements plus accessory work, we can begin to build a strong foundation to build upon. But wait, did I say three main movements? What happened to the fourth? Tune in next week to hear all about odd object carrying and all the variations that go with it.
- Coach Josh