Look at Cody doing a perfect deadlift!

In my experience the deadlift is one of the most difficult exercises to achieve perfect form, especially with a max load and various repetitions. I have struggled myself with this exercise, and after struggling with a back injury I wasn’t sure I’d be able to deadlift in Workout any longer. I have seen people start out with good form, but as the workout wears on the most common mistake is to forget about your legs and start using your back as fatigue sets in.

After attending the CrossFit Kids certification, I had an eye opening experience!!! Teach adults the same you would teach the kids, and that is where the term “Angry Gorilla” came to be known. When instructing kids you need to break it down make it relate as simple as possible, and they understand the movements better.

I instructed my first workout after the kids certification, and had the adults get into an “Angry Gorilla” to prep for their deadlift. Low and behold, across the board every single person in my class did a perfect deadlift! As the workout went on as people’s form started to slip I would yell out “Angry Gorilla” and BOOM they would automatically fix themselves back to perfect form. The next day no one complained about back aches, just booty aches (which is what I love to hear)!!! So for all of you sloppy deadlifters here is the most simplistic way to correct your problem:

Take a wide stance (sumo stance) and make your hands into a fist. Bring your fists down to the ground in between your feet. Lower the hips and raise your chest (just like a deadlift) and look like an ‘angry gorilla.’ Swing your arms forward and place them far in front of you. While keeping a nice back position, place all your weight on your hands and swing your body forward. Assume the angry gorilla stance and reset the back. Continue moving forward for the designated distance.

Here is a link to the CrossFit Journal on the Deadlift, which highlights the Angry Gorilla stance:
http://journal.crossfit.com/2009/01/crossfit-kids—teaching-the-deadlift.tpl

Written by: Annie Mello

Today’s WOD:

Every one of us has our own reason for coming to CrossFit; improving health, wellness, fitness, quality of life and so-on. Along with building a sound body, we should continue to build our minds as well, which is why CrossFit offers The Journal.

Articles and videos are posted daily about numerous topics and you also have the ability to discuss with other CrossFitters around the world. Also, every article is archived, so you can search for almost anything you want to find.

Want to figure out how to stop getting those callous rips on the pull-up bar?

How about the best way to prepare for getting a PR on you FRAN? It’s ALL on the Journal, so check it out if you haven’t already.

http://journal.crossfit.com/

Today’s WOD:

Wall Squats.....How's this for flexibility?

Most don’t realize not only can you get stronger, leaner, and more powerful from CrossFit, you can also gain more flexibility. Doing the everyday exercises with CrossFit, can lead to phenomenal flexibility just by tweaking a few moves.

When you are doing an air squat, make sure to keep your feet hip width apart and point your feet as if it were a clock at ten and two. This allows for a deeper squat, and more flexibility in your hips. Keeping “Active Shoulders”, when doing an overhead squat, snatch, shoulder press, push press, push jerk, and clean and jerks allows for much more range of motion, flexibility in your back and also in your shoulders.

You can also do stretches with the CrossFit equipment. You can use a kettlebell to stretch out your hips, back and arms. Pullup bars and boxes work wonders for your body as well! So remember CrossFitters correct form is the key to gaining unlimited flexibility.

Where do you want to gain more flexibility with CrossFit?

-Active shoulders
-Kettlebell stretches
-Feet at 10 and 2 to allow a deeper squat with moving your hips into proper alignment

Today’s WOD: