How to Do CrossFit Power Lifts

CrossFit is a fitness program that benefits everyone from military and law enforcement professionals to housewives. The concept of CrossFit is that all people, despite their fitness level, benefit from the same workout moves. The only difference between the workouts for the ultra-fit and those with an average fitness level is intensity. Read on to learn about one aspect of the CrossFit training routine, the power lift.

Instructions

Difficulty: Moderately Challenging

1. To execute a bench press, first lie on a weight bench under a weight bar. Position yourself so that your line of sight is just below the bar. Hold the bar with your hands slightly more than shoulder-width apart. Bring the bar down toward your chest and power lift it straight up over yourself to complete one repetition.
2. Start a CrossFit dead lift power lift by standing in front of a barbell with your feet positioned shoulder-width apart. Hold the barbell on the ground with your palms facing down, knees bent, back straight and chest out. Keep your back and arms straight as you raise the barbell along your body to your upper thigh, and bring your body to an upright position with your shoulders pressed back.
3. Execute a press power lift by holding a weight bar in front of you at shoulder height with your palms down, keeping your elbows in toward your sides. Lift the bar over your head and extend it slightly behind you so that the bar, your shoulder blades and the middle of your feet form a straight line.

Tips & Warnings

• Be sure that you feel a light stretch through your triceps muscles as you extend your press up and back.
• Don't snap your elbows into position when you do the bench press. Keep your elbows soft and perform the lift slowly to maximize the benefit.