What Are These Positions Anyway?

There are several positions that we often refer to in CrossFit.  Hollow position, maintaining a lumbar curve, triple extension, etc.  If you’re new to CrossFit, you might have trouble remembering what these positions mean and what they are.  So here are some photos to help you remember these important positions used often in your training.  

Hollow Body Position

On the right at the top of the picture is a good hollow body position.  The glutes are engaged and the hips are not sagging down.  Good.  The position on the left and bottom of the picture is not a strong hollow body.  

Next up, Triple Extension

Triple extension is a position used in many sports.  Any activity that involves jumping will see extension at the ankles, knees, and hips.  In CrossFit we talk a lot about triple extension in Olympic weightlifting, the snatch, clean, and jerk.  This photos illustrates the extension of the those three joints and how it creates momentum on the barbell.  

The Lumbar Curve

Here we have the Annie (on the left) maintaining the lumbar curve of the spine during the squat.  Notice the nice straight back position with no rounding.  

Okay, here we have the same movement, the air squat, but a very different position in terms of lumbar position.  No bueno.  Not a strong position and this athlete would definitely not be able to support weight on this body.

Not sure what a term or phase means, then don’t hesitate to ask one of coaches. 

Monday’s Workout

Intermediate Class

Skill: 2 snatches on the minute for 10 minutes (same weight)

Workout of the Day (WOD):

10 minute AMRAP of:

9 back squats (95#/63# for women)

7 burpees

5 hang power snatches (95#/63# for women)

Beginner and All Levels Class

Skill: Front Squat 

5-5-3-3-3

WOD:

10 minute AMRAP of:

9 dumbbell front squats

7 burpees

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