Crossfit exercises
5K 0 06.03.2017 (last revision: 31.03.2019)
Barbell Overhead Walking is a functional exercise often performed by experienced CrossFit athletes. The exercise is performed with the aim of increasing the athlete's coordination and sense of balance, which will be of great help to you when performing heavy jerks and jerks, "farm walks", rowing and other elements. Overhead walking places the greatest stress on the quadriceps, gluteal muscles, spinal extensors and core muscles, as well as a large number of stabilizer muscles.
Of course, the weight of the bar should be moderate, this is not an exercise where we are interested in setting power records, I do not recommend performing an exercise with a weight of more than 50-70 kg, even for experienced athletes. It is best to start with an empty bar and gradually increase the weight of the projectile.
However, remember that walking with a barbell over your head, you set a huge axial load on the spine, so this exercise is categorically contraindicated for people with back problems. To reduce the risk of injury to the lower back and knee joints, it is recommended to use an athletic belt and knee wraps.
Exercise technique
The technique for performing walking with a barbell overhead looks like this:
- Raise the barbell over your head in any way convenient for you (snatch, clean and jerk, schwung, army press, etc.). Lock in this position with your elbows fully extended. Create a slight lordosis in the lower back to better control the position of the trunk.
- Trying not to change the position of the barbell and body, start walking forward, looking straight ahead.
- You should breathe as follows: we take 2 steps during inhalation, then 2 steps during exhalation, trying not to lose this pace.
Crossfit training complexes
We bring to your attention a selection of several crossfit training complexes containing walking with a barbell over your head.
