The Hollow position and Hollow Rock are staples for all gymnastics work and gymnasts spend literally hours drilling variations on this movement. To maximise the benefits to your core strength, ensure you build up to a great hollow position before…

The ABMAT situp, demonstrated here by CrossFit Seminar Staff member Julie Foucher is a great little core exercise. As with most core exercises, where the back muscles typically have to compensate for lack of core activation, it is important to…

A staple powerlifting movement, the Bench Press, demonstrated here by CrossFit Seminar Staff member James Hobart, is a great at developing chest strength. However CrossFit tends to favour overhead rather than bench pressing, most likely due to the carry over…

Following on from last week’s dips on the bar, this week we look at the Ring Dip, demonstrated here by CrossFit Seminar Staff member James Hobart. The Ring Dip is more commonly used in CrossFit. The rings add instabiility to…

CrossFit Seminar Staff member James Hobart demonstrates the ring push-up. Like a normal puishup, the ring push up works to strengthen the chest, shoulder and tricep muscles, but the instability of the rings brings more of the smaller stabiliser muscles…

You’ve most likely done a Push-up at some point in your life before starting CrossFit, but you might not have done the full range of motion Pushup we use in CrossFit. At the top, your arms should be completely straight…

The Box Jump is a great movement for developing explosive power and jumping ability. It literally does what is says on the.. well… box. From a standing position on the ground, you just take a big leap onto a box,…

As much as rowing looks like an arm exercise, most of your power for each stroke actually comes from the leg drive. It is also important to remember that it is not about how many strokes per minute you can…