The Medicine Ball Clean is the ninth and final Fundamental CrossFit move.

When done correctly, this move works your hamstrings, glutes, thighs and core. It also helps develop your arm, shoulder and back strength.

That’s a full body workout!

Here’s a demonstration of a Medicine Ball Clean from CrossFit expert Julie Foucher:

Keep these positioning tips in mind when performing a Sumo Deadlift High Pull:

1. Shoulder-width stance
2. Ball between the feet with palms on the ball
3. Knees in line with toes
4. Shoulders over the ball at setup
5. Lumbar curve maintained
6. Hips extend rapidly
7. Then shoulders shrug
8. Then arms pull under to the bottom of the squat
9. Heels down until hips and legs extend
10. Ball moves over the middle of the foot
11. Complete at full hip and knee extension with ball at the rack position

Practice this move and you’ll be on your way to perfecting your form.

Now you have mastered all 9 Fundamental CrossFit moves, you’re on your way to making the most of every single training session. The more you train, the faster you will see results, so come and see us in the gym very soon!

Need a refresh?: Check out Fundamental Movement #1 The Air Squat

Build on the Deadlift move and fast-track your strength with the Sumo Deadlift High Pull.

Start off light with this one then gradually add weight as you continue your CrossFit journey.

Here’s a demonstration of a Sumo Deadlift High Pull from CrossFit expert James Hobart:

Keep these positioning tips in mind when performing a Sumo Deadlift High Pull:

1. Hip-width stance
2. Hands inside legs with full grip on the bar
3. Knees in line with toes
4. Shoulders slightly in front of bar at set up
5. Lumbar curve maintained
6. Hips and shoulders rise at the same rate
7. Hips then extend
8. Heels down until hips and legs extend
9. Shoulders then shrug, followed by a pull of the arms
10. Elbows move high and outside
11. Bar moves over the middle of the foot
12. Complete at full hip and knee extension with bar pulled under the chin

Twelve steps for one move! It seems like a lot but the fact is if you don’t position your body correctly you are putting yourself at risk of injury.

Have a trainer watch you performing the Sumo Deadlift High Pull so he or she can point out how to optimise your strength building and limit the possibility of hurting yourself.

Next: Check out Fundamental Movement #9 The Medicine Ball Clean 

The Deadlift move builds strength in your legs, glutes, back, arms and core.

Once you have mastered the basic move, you can continue to challenge yourself by increasing the weight you lift. Your trainer will be able to guide you as to how much weight to add.

Here’s a demonstration of a Deadlift from James Hobart:

Keep these positioning tips in mind when performing a Push Jerk:

1. Slightly wider than shoulder width stance
2. Hands just outside of hips
3. Full grip on the bar
4. Shoulders slightly in front of bar
5. Lumbar curve maintained
6. Hips and shoulders rise at the same rate
7. Bar moves over the middle of the foot
8. Heels down
9. Complete at full hip and knee extension

Performing your deadlifts correctly as part of your CrossFit training will propel your strength to incredible heights.

Next: Check out Fundamental Movement #8 The Sumo Deadlift High Pull

The Push Jerk is one of CrossFit’s most powerful moves.

It may look straightforward, however you need to know the right technique to master it and build your strength more quickly.

Here’s a demonstration of a Push Jerk from CrossFit Seminar Staff member Julie Foucher

Keep these positioning tips in mind when performing a Push Jerk:

1. Hip-width stance
2. Hands just outside shoulders
3. Elbows slightly in front of bar
4. Full grip on the bar
5. Torso dips straight down
6. Hips and legs extend rapidly then press under
7. Receive the bar in a partial overhead
8. Heels stay down until hips and legs extend
9. Bar moves over the middle of the foot
10. Complete at full hip, knee and arm extension

Your trainer will be able to show you how to perfect this move – you’ll be doing it a lot!

Next: Check out Fundamental Movement #7 The Deadlift

Now you are getting serious about your CrossFit training, it is time to master the Push Press.

In time, you will be able to build up the amount you are able to lift. For now, start small in order to get the hang of the move itself.

Here’s a demonstration of a Push Press from CrossFit Seminar Staff member Julie Foucher

Keep these positioning tips in mind when performing a Push Press:

1. Hip-width stance
2. Hands just outside shoulders
3. Elbows slightly in front of bar
4. Full grip on the bar
5. Bar rests on torso
6. Torso dips straight down
7. Hips and legs extend, then press
8. Heels down until hips and legs extend
9. Bar moves over the middle of the foot
10. Complete at full hip, knee and arm extension

Work with a trainer to make sure you have your body positioning correct when performing this move and you will be able to build up the weight more quickly.

Next: Check out Fundamental Movement #6 The Push Jerk

Build your biceps, lats and pectoral muscles with this Fundamental CrossFit move.

The Shoulder Press must be mastered if you are going to make the most of your training sessions.

Although it is an upper body move, you still need to be aware of the placement of your lower body in order to maximise the effectiveness of this move.

Here’s a demonstration from CrossFit Seminar Staff member Julie Foucher

Keep these positioning tips in mind when performing an Overhead Squat:

 

1. Hip-width stance

2. Hands just outside shoulders

3. Elbows slightly in front of bar

4. Full grip on the bar

5. Torso and legs static

6. Heels down

7. Shoulders push up into the bar

8. Complete at full arm extension

 

As the video shows, the position of your body is very important when completing this move. Keep thinking about where your feet are, how your hands are placed on the bar and about the positioning of your elbows.

While full arm extension is recommended, controlled, careful moves will prevent you from injuring your elbows or shoulders while you are getting started.

You’ll be amazed at how quickly you build your strength by using the Shoulder Press in your CrossFit training.

Next: Check out Fundamental Movement #5 The Push Press

As you have probably noticed, squats make up a big part of the CrossFit stable of moves. This is because they are an excellent way of building your core strength as well as your leg strength.

Take a look below at the Overhead Squat, the third of the 9 Fundamental CrossFit moves.

Here’s CrossFit expert James Hobart demonstrating an Overhead Squat.

Keep these positioning tips in mind when performing an Overhead Squat:

1.  Shoulder-width stance
2. Wide grip on the bar
3. Shoulders push up into the bar
4. Armpits face forward
5. Hips descend back and down
6. Hips descend lower than knees
7. Maintain lumbar curve
8. Heels down
9. Bar moves over the middle of the foot
10. Knees in line with toes
11. Complete at full hip and knee extension

You can see in the video how James maintains symmetry and how the bar is directly above his head.

Holding the bar the correct way serves to reduce the risk of injury and allows you to work the muscles intended to benefit from this move.

Next: Check out Fundamental Movement #4 The Shoulder Press

Once you have mastered the Air Squat you will be able to quickly get the hang of the Front Squat. This is basically the same move but adds a weight lifting bar.

In the short video below, CrossFit Seminar Staff member Julie Foucher demonstrates the front squat.

Keep these positioning tips in mind when performing a Front Squat:

1. Shoulder-width stance
2. Hands just outside of shoulders
3. Loose, fingertip grip on the bar
4. Elbows high
5. Hips descend back and down
6. Hips descend lower than knees
7. Maintain lumbar curve
8. Heels down
9. Knees in line with toes
10. Complete at full hip and knee extension

As with the Air Squat, the Front Squat is an important foundation move in CrossFit. Getting it right means you reduce the strain on your body and reduce the risk of injury.

Get used to Front Squats! You’ll be doing a lot of them.

Next: Check out Fundamental Movement #3 The Overhead Squat

The Air Squat is one of the first 9 fundamental CrossFit moves you will learn. This move acts as a foundation, setting you up to perform more technical exercises down the track.

In the video below, 4 x CrossFit Games competitor James Hobart gives you a clear demo of how to correctly perform an Air Squat:

Keep these positioning tips in mind when performing an Air Squat:

1. Feet shoulder-width apart
2. Hips descend back and down
3. Hips descend lower than knees
4. Maintain lumbar curve
5. Heels down
6. Knees in line with toes
7. Complete at full hip and knee extension

That may seem like a lot of advice for a basic move! However, getting an air squat right reduces the amount of pressure going into your body where it shouldn’t. By keeping the correct stance, you are reducing your risk of injury while maximising your strength and efficiency.

If it feels difficult the first time you attempt an Air Squat, don’t worry. It can be challenging to get the hang of it, particularly if you have not done much training in the past. With a little practice you will be surprised at how quickly you are able to master this move.

Next: Fundamental Movement #2 Front Squats