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The dumbbell snatch is a full-body exercise that involves lifting a dumbbell from the ground to an overhead position in one smooth movement. The exercise primarily targets the shoulders, back, and legs, but also engages the core and arms.To perform the dumbbell snatch, start by standing with your feet shoulder-width apart and the dumbbell on …
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The dumbbell thruster is a full-body exercise that combines a front squat with an overhead press using dumbbells. The exercise primarily targets the legs, shoulders, and core, but also engages the arms and glutes.To perform the dumbbell thruster, start by holding a pair of dumbbells at shoulder level with your feet shoulder-width apart. Lower your …
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The dumbbell clean and jerk is a full-body exercise that involves lifting a dumbbell from the ground to an overhead position using two separate movements: the clean and the jerk. The exercise primarily targets the shoulders, back, legs, and core, but also engages the arms and glutes.To perform the dumbbell clean and jerk, start by …
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The single arm dumbbell snatch is a full-body exercise that involves lifting a dumbbell from the floor to an overhead position in one smooth movement. The exercise primarily targets the shoulders, back, and legs, but also engages the core and arms.To perform the single arm dumbbell snatch, start by standing with your feet shoulder-width apart …
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The pistol squat on box is a variation of the pistol squat, which is a single-leg squat that requires significant strength, balance, and mobility. The pistol squat on box involves standing on one leg with the other leg extended in front of the body, then lowering the body down into a squat position while touching …
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The rope climb with leg wrap is a variation of the traditional rope climb that involves using the legs to assist in pulling oneself up the rope. To perform the rope climb with leg wrap, start by gripping the rope with both hands and using the legs to wrap around the rope. Then, use the …
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The legless rope climb is an advanced version of the traditional rope climb, which involves pulling oneself up a vertical rope using only the arms and without the use of the legs. The legless rope climb is a full-body exercise that primarily targets the upper body, particularly the arms, shoulders, and back.In CrossFit, the legless …
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The plate drag is a full-body exercise that involves dragging a weight plate across the floor using a rope or strap attached to the plate. The plate drag primarily targets the upper body, particularly the arms, back, and shoulders, but also engages the core, legs, and glutes.In CrossFit, the plate drag is often used as …
The plate push is a full-body exercise that involves pushing a weight plate across the floor using the hands and arms. The plate push primarily targets the upper body, particularly the shoulders, chest, and triceps, but also engages the core, legs, and glutes.In CrossFit, the plate push is often used as a conditioning exercise or …
The pegboard climb is an advanced exercise that involves climbing up a vertical board with holes, using pegs to grip and ascend the board. The pegboard climb requires a combination of upper body strength, grip strength, and coordination. The exercise primarily targets the arms, shoulders, and back, but also engages the core and legs.In CrossFit, …
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The rope climb is a classic exercise that requires pulling oneself up a vertical rope using only the arms and legs. It is a full-body exercise that primarily targets the upper body, particularly the arms, back, and shoulders. The rope climb is often considered an advanced exercise that requires both strength and technique.In CrossFit, the …
The box step-up is a lower body exercise that primarily targets the quads, glutes, and hamstrings. It involves stepping up onto a box or bench with one foot, then stepping back down and repeating with the other foot. The height of the box or bench can be adjusted to increase or decrease the difficulty of …
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The Turkish Get-up is a full-body exercise that primarily targets the shoulders, core, and hips. It involves lying on your back with a kettlebell or dumbbell in one hand, then performing a series of movements to stand up while holding the weight overhead. The Turkish Get-up is a complex movement that requires coordination, balance, and …
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The side plank is a variation of the plank exercise that primarily targets the oblique muscles, but also engages the hips, shoulders, and core. To perform a side plank, start in a regular plank position, then shift your weight onto one hand and rotate your body to the side, so that your feet are stacked …
The plank is a static exercise that primarily targets the core muscles, but also engages the shoulders, chest, and lower back. To perform a plank, start in a push-up position, then lower your forearms to the ground so that your elbows are directly beneath your shoulders. Your body should form a straight line from your …
The Superman hold is an exercise that targets the muscles of the lower back, glutes, and posterior chain. To perform a Superman hold, lie face down on the floor with your arms extended overhead and your legs straight behind you. Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back and …
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The hollow hold is an isometric exercise that involves lying on the back with the legs extended and the arms extended overhead, while engaging the core muscles to maintain a “hollow” position. The hollow hold primarily targets the abs, particularly the lower abs, but also engages the hip flexors, lower back, and glutes.In CrossFit, the …
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The V-up is an abdominal exercise that involves lifting the legs and upper body off the ground simultaneously, forming a “V” shape with the body. This exercise targets the abs, particularly the lower abs, as well as the hip flexors.In CrossFit, the V-up is often used as part of a high-intensity workout that incorporates bodyweight …
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The L-sit is an exercise commonly used in gymnastics and fitness training that requires holding the body in a seated position with straight legs and feet raised off the ground. The L-sit requires significant core and upper body strength, as well as flexibility and balance. It is often used as a progression for more advanced …
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The crab walk is a physical exercise that targets several muscles in the body, particularly the upper body, core, and lower body. It is a bodyweight exercise that requires no equipment and can be performed anywhere. To perform the crab walk, follow these steps: The crab walk is a challenging exercise that can be modified …
