Foundational and Additional Movements

Question 1

What are the six areas effective coaching can be measured in?

Answer 1

1. Teaching
2. Seeing
3. Correcting
4. Group management
5. Presence and attitude
6. Demonstration

Question 2

List the nine foundational movements of the Level 1 Course.

Answer 2

1. The Air Squat
2. The Front Squat
3. The Overhead Squat
4. The Shoulder Press
5. The Push Press
6. The Push Jerk
7. The Deadlift
8. The Sumo Deadlift High Pull
9. The Medicine-Ball Clean

Question 3

What are the three key components of teaching foundational movements?

Answer 3

1. Points of Performance
2. Common Faults and Corrections
3. Teaching Progression

Question 4

What is the primary function of the air squat?

Answer 4

To raise one’s center of mass from a seated to standing position.

Question 5

What are the common faults in the air squat related to lumbar spine position?

Answer 5

Loss of a neutral position due to flexion in lumbar spine.

Question 6

What is the correction for weight shifting to the toes during the air squat?

Answer 6

Cue the athlete to exaggerate weight on the heels by lifting the toes slightly.

Question 7

In the front squat, what is the correct rack position for the barbell?

Answer 7

The bar should be resting on the torso with elbows high.

Question 8

What is a key correction for elbows dropping during the front squat?

Answer 8

Cue ‘Elbows up!’ and encourage athlete to lift the chest.

Question 9

What is the main difference between the overhead squat and the air squat?

Answer 9

• The overhead squat includes a load added in the overhead position.
• In an air squat, no external weight is used.

Question 10

What are the key elements of the shoulder press?

Answer 10

• neutral spine
• straight bar path
• correct overhead position

Question 11

What should the athlete do if the bar finishes forward of the frontal plane in the shoulder press?

Answer 11

Cue the athlete to press up and pull back on the bar.

Question 12

What is unique to the push press compared to the shoulder press?

Answer 12

A vertical dip of the torso followed by a rapid extension of the hips.

Question 13

What are the steps in the teaching progression for the push press?

Answer 13

1. Dip and hold
2. Dip-drive, slow
3. Dip-drive, fast
4. Full push press

Question 14

What is a common fault in the push press related to the chest position?

Answer 14

Forward inclination of the chest during the dip.

Question 15

What is the correction for pressing early in the push press?

Answer 15

Perform two dip-drives before adding the press.

Question 16

What is the unique aspect of the push jerk compared to the shoulder press and push press?

Answer 16

The press under the bar after hip extension, receiving the lift in a partial overhead squat before standing to finish the lift.

Question 17

What is the set-up for the push jerk?

Answer 17

• Hip-width stance
• Elbows slightly in front of the bar
• Hands just outside shoulders
• Full grip on the bar
• Bar rests on torso

Question 18

What are common faults in the push jerk?

Answer 18

• Lack of full hip extension.
• Poor/inactive overhead position.
• Lowering the bar before standing all the way up.

Question 19

What is the proper execution for a deadlift?

Answer 19

• Complete at full hip and knee extension.
• Lumbar curve maintained.
• Bar moves over the middle of the foot.

Question 20

What are the key corrections for maintaining lumbar curve during a deadlift?

Answer 20

• Abort current lift and decrease the load.
• Cue the athlete to ‘lift the chest’ and do not relent.

Question 21

What is the initial step in the teaching progression for the sumo deadlift high pull?

Answer 21

Sumo deadlift

Question 22

What is a common fault in the sumo deadlift high pull regarding the timing of the pull?

Answer 22

Pulling early, where the shoulders shrug or the arms bend before the hips are completely extended.

Question 23

What is the set-up for the medicine-ball clean?

Answer 23

• Shoulder-width stance.
• Ball between the feet with palms on the ball.

Question 24

What are the steps in the teaching progression for the medicine-ball clean?

Answer 24

1. Deadlift
2. Deadlift-shrug, fast
3. Front squat
4. Pull-under
5. Full medicine-ball clean

Question 25

What is a correction for the **fault of curling the ball** in the medicine-ball clean?

Answer 25

To stand in front of the athlete to block them from curling, or use a wall.

Question 26

What is a **common fault** in the Medicine-Ball Clean?

Answer 26

Curling the ball. ## Footnote Correct by blocking the athlete from curling and cueing 'Elbows high and outside!'

Question 27

What correction helps with **collapsing in the receiving position** during the Medicine-Ball Clean?

Answer 27

Cue the athlete to lift the chest in the front squat. ## Footnote Also, practice the pull-under with sound front squat mechanics.

Question 28

What should the athlete do if they are **receiving the ball too high** in the Medicine-Ball Clean?

Answer 28

Practice the pull-under without moving the ball higher. ## Footnote Two pull-unders for every one Medicine-Ball Clean can be beneficial.

Question 29

What is a common fault when **tossing or flicking the medicine ball** in the Medicine-Ball Clean?

Answer 29

Not pulling under properly. ## Footnote Correct by practicing the pull-under to feel the rotation of the hands.

Question 30

What is **essential** before lowering the weight after the Medicine-Ball Clean?

Answer 30

Stand all the way up before lowering the ball from the chest. ## Footnote Give a tactile cue to assist the athlete.

Question 31

List the **four additional movements** taught in the Level 1 Course.

Answer 31

* The Pull-up * The Thruster * The Muscle-up * The Snatch ## Footnote These movements improve mechanics and teaching methods.

Question 32

What is the setup for the **Pull-up**?

Answer 32

Hands just outside shoulder width, hang with arms extended. ## Footnote The kipping pull-up is the default in CrossFit.

Question 33

What is the **first step** in the Pull-up teaching progression?

Answer 33

Kip swings ## Footnote This is foundational for developing the movement.

Question 34

What common fault occurs when **initiating the swing with the legs** in the Pull-up?

Answer 34

Instruct the athlete to initiate the movement from the shoulders. ## Footnote This helps maintain proper form.

Question 35

What is a key correction for **pressing the bar before extending the hips** in the Thruster?

Answer 35

Use a tactile cue to ensure proper timing of the movements. ## Footnote This ensures effective execution.

Question 36

What is the setup for the **Muscle-up**?

Answer 36

Rings set shoulder width apart with a false grip. ## Footnote The setup is crucial for a successful transition.

Question 37

What is the **first step** in the Muscle-up teaching progression?

Answer 37

Ring support ## Footnote This establishes the foundation for the movement.

Question 38

What correction should be made if the athlete is **losing the false grip** during the Muscle-up?

Answer 38

Ensure the false grip is set before beginning a repetition. ## Footnote Allow bent arms to develop strength if necessary.