Six Barbell Exercises That Will Improve CrossFit Athletes Technique and Flexibility

Despite all the advances in training techniques, the barbell remains one of the most versatile items in the gym. Looking to try some new Barbell Exercises that will increase your mobility? 

Here are Six Barbell Exercises that can improve a CrossFit athlete’s technique and flexibility.

6. WIDE GRIP FRONT RAISE INTO BEHIND THE NECK PRESS

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Playing around with some barbell accessory on this fine evening in Madrid. I have never tried or seen anyone do this exercise before but it's a wide grip front raise into behind the neck press. The main goal was to address two common technical mistakes in the snatch and at the same time being challenged strength wise. (1) So many people let their wrists fall back in the overhead position, which often have the effect of the elbow externally rotating making it more prone to hyperextension and increases the risk of losing the bar behind. (2) Bar placement overhead is important yet many people either have the bar too far forward or too far back and if they manage to get it right it's rarely consistently. In this exercise you get to practice the overhead position both by stopping the front raise at the right time and when pressing the bar overhead again. ———————————————————————— Training Camps in Mallorca are now in full swing and will run until November. For more details, or if you are interested in a training camp at your own box, please send a mail to [email protected] ———————————————————————— #weightlifting101 #nofuckingslack #barbellaccessory @theprogrm

A post shared by Weightlifting 101 (@weightlifting_101) on Jun 6, 2017 at 10:16am PDT

“(1) So many people let their wrists fall back in the overhead position, which often have the effect of the elbow externally rotating making it more prone to hyperextension and increases the risk of losing the bar behind.

(2) Bar placement overhead is important yet many people either have the bar too far forward or too far back and if they manage to get it right it’s rarely consistently. In this exercise you get to practice the overhead position both by stopping the front raise at the right time and when pressing the bar overhead again.”

5. SIDE CURLS

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@jacdah and @gabimiga finishing a good session with some accessory work: 100 unbroken side bends. This made me sore for three days. The Chinese weightlifters use side bend variations to improve the stability of the split jerk. The split position is much more demanding for your lateral stability and balance than a parallel foot position which can make this kind of work beneficial. #weightlifting101 #europeiscoming #nofuckingslack #sidebends @theprogrm

A post shared by Weightlifting 101 (@weightlifting_101) on Feb 5, 2017 at 10:32pm PST

“100 unbroken side bends. This made me sore for three days. The Chinese weightlifters use side bend variations to improve the stability of the split jerk. The split position is much more demanding for your lateral stability and balance than a parallel foot position which can make this kind of work beneficial.”

4. BARBELL MOBILITY TEST

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@gloricharles passing the barbell mobility test with flying colors 💃 I call this exercise Strict Muscle Snatch into Sots Press from Bottom Position. ———————————————————— Training Camps in Mallorca are now in full swing and will run until November. For more details, please send a mail to [email protected] ———————————————————— #weightlifting101 #nofuckingslack #barbellmobility @theprogrm

A post shared by Weightlifting 101 (@weightlifting_101) on May 6, 2017 at 10:29pm PDT

“I call this exercise Strict Muscle Snatch into Sots Press from Bottom Position.”

3. MAX HEIGHT L-SUPPORT TOES-TO-BAR

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Max height L-support toes-to-bar on the @roguefitness #parallettes with @pjbezilla and @david.han @valleycrossfit. (Raise the bar to a new height only when successful at the present height.) "Core" work much? These guys are a bit more lifty than they are #gymnasty but aren't afraid of a challenge! We all need to raise the hips more in order to get the heights we failed at. Funtimes 😄 #LSit #leglifts #toestobar #corestrength #absonabsonabs @cfgymnastics

A post shared by Kris Clever (@cleverhandz) on May 9, 2016 at 10:23pm PDT

“Raise the bar to a new height only when successful at the present height.”

Kris Clever is a Certified CrossFit Trainer and Coach at HCF. 

2. JEFFERSON CURLS

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Three sets of ten Jefferson Curls to make the hamstrings flexible and the bottom position better. If you have tight hamstrings you are more prone to rounding your lower back in the bottom of the squat. #weightlifting101 #europeiscoming #nofuckingslack #jeffersoncurls @theprogrm

A post shared by Weightlifting 101 (@weightlifting_101) on Apr 7, 2017 at 3:10am PDT

“Three sets of ten Jefferson Curls to make the hamstrings flexible and the bottom position better. If you have tight hamstrings you are more prone to rounding your lower back in the bottom of the squat.”

1. INTERNAL ROTATION FIX

Starrett is a CrossFit trainer, physical therapist, author, and speaker. A former white water rafting champion, Starrett is referred by some as the founding Father of CrossFit and mobility training.

Want even more Barbell Exercises to test out? Check out Lying Barbell Tricep Extension here. Try the Bent-Over Barbell Reverse Raise here. Also, don’t forget about Five Barbell Complexes Everyone Should Try here.