To get the maximum benefit from the movement, and to protect your knees from injury (especially the patella or knee cap cartilage), it is important not to smash your trailing knee into the floor. Your knee should just barely make contact with the floor and not collide with it. Many people are trying to move too quickly through the lunge and therefore either don't make proper contact or jam their knee down. The more gradual lowering of the knee straight down does more muscle work and development and saves your cartilage. If you are doing a high volume of lunges, especially with weight, you might consider using knee pads, like I do at times - to allow some impact but not smash the prepatellar bursa, skin or your cartilage.
The other important part is that the lead leg should remain vertical, so the shin (tibia) is straight up and down, not allowing your lead knee to be over or in front of your toes. You need to lunge far enough forward so your finish position keeps a vertical front leg. This can also help protect the cartilage in your knee.comments powered by Disqus
Whether jumping over a box, a tire, or a barbell, the jump requires explosive recruitment of specific muscles. Pre-loading muscles and increasing starting spring coil length has an impact.
To get the maximum benefit from the movement, and to protect your knees from injury (especially the patella or knee cap cartilage), it is important not to smash your trailing knee into the floor.
This complex gymnastics movement has become a trademark move of sorts in CrossFit. It requires power, coordination, timing and technique. Some people take years to get muscle ups.
The appearance of the plank carries a degree of simplicity that masquerades it's power. Proper form in this position creates a great deal of core stability and base power.
Tough on the low back. Keep chest up and don’t let it pull your face down toward the floor as the kettle bell passes back between your legs.
Multiple Injury opportunities here. When executed well, you can blast up and down the rope like a seasoned inchworm on steroids.
Moving a fixed weight a fixed distance. Up. A great exercise when done in good form. A good benchmark to use to measure your progress in strength and endurance.
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Achilles Injuries. Most commonly, CrossFitters will sustain overuse tendinits.
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Knees are more than just the platform that supports our stance, run and squat.
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Sprains and tendonitis are the most common ailments.