Written by Tess DiNapoli
Crossfit has taken the fitness world by storm in recent years. While the exercises and routines can be incredibly effective, they can also be dangerous if not performed correctly.
In this blog post, we will discuss four Crossfit exercises that are often done wrong. We will explain how to do each exercise correctly so that you can stay safe and get the most out of your workout!
1: Burpees
Burpees are a full-body exercise that can be performed anywhere, making them ideal for a Crossfit workout. However, many people perform them incorrectly, which can lead to injuries.
Most people tend to arch their back and stick their butt out when they perform a burpee. This puts unnecessary strain on the lower back and can lead to injuries. Instead, you should keep your back straight and tuck your chin to your chest as you lower yourself down. This will help to protect your back and ensure that you get the most out of the exercise.
Another way many people do this exercise wrong is that they jump too early when they perform a burpee. This can also lead to injuries, as you are putting unnecessary strain on your joints. To perform a burpee correctly, you should lower yourself down slowly and then explosively jump up, using your arms to help propel you.
Make sure that you land softly when you jump up. This will help to protect your joints and reduce the risk of injury.
To perform the burpee correctly, follow these steps:
- Start standing with your feet shoulder-width apart and your arms by your sides.
- Lower yourself down into a squatting position, making sure to keep your back straight.
- Place your hands on the ground in front of you and jump your feet back so that you are in a push-up position.
- Quickly jump your feet back to the squatting position and then explosively jump up into the air, using your arms to help propel you.
- Make sure to land softly when you jump and then repeat the exercise.
2: Clean-and-Jerks
The clean-and-jerk is a classic Crossfit exercise that works the entire body. However, it is vital to perform this exercise correctly because if done wrong, it can lead to serious injuries.
When performing the clean-and-jerk, many people tend to round their back when they lift the barbell. This puts unnecessary strain on the lower back and can lead to injuries. Instead, you should keep your back straight and engage your core throughout the entire movement.
One of the common mistakes of performing the clean-and-jerk is that many people jerk the barbell up too quickly. This can cause you to lose control of the barbell and drop it.
Instead, you should lift the barbell slowly and controlled before explosively jerking it up overhead. Make sure to carefully control the barbell in a stable position so that you don’t drop it or injure yourself.
Here are some tips on how to perform the clean-and-jerk correctly:
- Start standing with your feet shoulder-width apart and the barbell in front of you.
- Bend down and grab the barbell with an overhand grip, making sure to keep your back straight.
- Lift the barbell up to your chest, making sure to keep your back straight and engage your core throughout the movement.
- Explosively jerk the barbell up overhead, using your legs to help drive it up.
- Make sure to carefully control the barbell in a stable position so that you don’t drop it or injure yourself.
- Repeat the exercise until you have completed the desired number of repetitions.
3: Dumbbell Snatches
Dumbbell exercises are the most versatile in terms of performance. The dumbbell snatch is another classic Crossfit exercise that works the entire body. Unfortunately, most people get it wrong when first starting out.
One of the most common mistakes is that people don’t use their legs enough when they perform the snatch. This causes you to not engage your entire body in the movement, which puts unnecessary strain on your arms and shoulders.
To perform the snatch correctly, you should use your legs to help drive the dumbbell up and then explosively snatch it overhead. Make sure to carefully control the dumbbell in a stable position so that you don’t drop it or injure yourself.
Here are some tips on how to perform the snatch correctly:
- Start standing with your feet shoulder-width apart and the dumbbell in front of you.
- Bend down and grab the dumbbell with an overhand grip, making sure to keep your back straight.
- Lift the dumbbell up to your chest, making sure to keep your back straight and engage your core throughout the movement.
- Explosively snatch the dumbbell up overhead, using your legs to help drive it up.
- Make sure to carefully control the dumbbell in a stable position so that you don’t drop it or injure yourself.
- Repeat the exercise until you have completed the desired number of repetitions.
4: Muscle-Ups
The final exercise we'll be discussing is the muscle-up. Muscle-ups are a challenging exercise that works the entire upper body. Yet, many people are performing it improperly and nullifying its potential benefits.
One of the most common mistakes people make is not using their legs enough when they perform the muscle-up. This causes you to not engage your entire body in the movement, which puts unnecessary strain on your arms and shoulders.
To perform the muscle-up correctly, you should use your legs to help drive your body up and then explosively pull yourself up so that your chin is above the bar. Make sure to carefully control your body in a stable position so that you don’t drop down or injure yourself.
Another common mistake is that people tend to swing their bodies when they perform muscle-ups. This puts unnecessary strain on the lower back and can lead to injuries. Instead, you should keep your body straight and engage your core throughout the entire movement.
Here are some tips on how to perform the muscle-up correctly:
- Start by hanging from a bar with your palms facing away from you and your arms fully extended.
- Bend your knees and use your legs to help drive your body up so that your chin is above the bar.
- Explosively pull yourself up so that your chin is above the bar.
- Make sure to carefully control your body in a stable position so that you don’t drop down or injure yourself.
- Repeat the exercise until you have completed the desired number of repetitions.
We hope you found this article helpful in correcting some of your common Crossfit mistakes! If you’re looking for more guidance in perfecting your form, consider joining a Crossfit gym. Understanding how to properly perform these exercises should come in handy. Remember to focus on form and technique first and foremost in order to maximize your results and avoid injury.