CrossFit= LEG DAY EVERYDAY ! Don’t try to fool yourself, we squat, all day everyday in CrossFit and that’s why we have good strong legs. However, a strong core is also needed and that is why many people struggle with squats and getting out of the the “hole”.
A strong core can have a positive impact on your training. If you have a weak core, the following things can happen to your squat that you might be able to identify with.
1.) If your core is weak, your lower back muscles will take on this load instead, putting your back under serious strain. This can be seen in curving or rounding of the back at the bottom of a squat.
2.) A strong core maintains an upright posture in the eccentric portion of the squat to support the increasing load on the spine.
Having a strong core ensures you remain balanced throughout the entire movement of the squat, and keep an upright posture throughout. If your core is weak, the likelihood is that you’ll fall backwards or fold forward as your abdominal muscles come under more pressure in the descent of your squat.
How can you prevent this from happening? You need to strengthen your core muscles with the following exercises.
-Supine Leg extensions:
Lying on your back
Lower your leg down to the count of three.
Raise your leg for the count of two.
Aim to do 20 repetitions on each leg.
-Single leg and arm extension with crunch: The arm and leg extension is great for strengthening your rear delts and upper back muscles as well as your hamstrings and glutes.
Starting on all four’s
Extend your right leg and left arm out to reach in opposite directions.
Then pull your knee in to meet your opposite elbow for a crunch.
Round your back and squeeze your abs as much as possible during the crunch.
Aim to do 3 sets of 20 repetitions on each side.
-Plank hold:The plank hold is one of the best transverse abdominis exercises you can do. But for women who are new to training or returning from pregnancy or injury, starting on your knees is definitely a better option.
Starting in a push up position.
It is very important to maintain a straight line with your body to ensure the core is switched on.
Remember to breathe.
Aim to hold the plank for 30 seconds for 3 sets.
Increase difficulty by raising up your leg for 30 seconds then switch legs.
-Lying leg raises: This variation of the supine leg extension keeps the legs together, which is a lot more challenging.
Lower your legs down for the count of three.
Raise your leg for the count of two.
Aim to do 20 repetitions.
The core is your foundation. You need to ensure that you are focused on working your core and that means the front and back of your midsection. By coming to terms with knowing you need to keep your core strong you will start to increase your lifts and maintain good form throughout your lifting session.