Analysis of the Top 10 Foundational Movements for Forging Powerful Athletes - Movements 1-5

(Adapted from the CrossFit Football Seminar's 9 Foundational Movements)

Please keep in mind that these movements not only reward football athletes and other power sport athletes, but virually everyone else as well. Those whom can perform these lifts proficiently will benefit from them no matter what the goal may be because, once again, these movements are built into our DNA – hence their “functionality” (see ). They replicate the movement patterns of the way the human body (most-likely if you can read this that’s you) is designed and programmed to move.

I recommend that you click on each of the exercise headings to veiw the associated video clip. Even if you are already very good at these movements it never hurts to confirm that you're doing it right and refresh your education on the technique.

#1. BACK SQUAT
The squat is the cornerstone of every football player’s power. Football is played using the legs. A player goes from a loaded position and explodes upon the snap of the ball. This loaded or coiled position requires the legs to be able to travel through a full Range Of Motion (ROM) and explode on contact. Strength is the biggest ally of this process. A player can develop his legs, gain size, strength, and explosiveness as well as violently generate force through training the Back Squat.

#2. DEADLIFT
The Deadlift is fundamental much like the Back Squat because it incorporates a total body movement. It recruits large muscles to pull big weights off from a “dead” position (typically resting on the ground) to a standing position. It teaches an athlete to start at the bottom of a movement and, under load, pull to full extension. This movement is as vital to the football athlete as any movement.

#3. PRESS
The Press is taught for overall strength and the ability to support the shoulder through a full Range Of Motion (ROM). Starting with the weight on an athlete’s anterior deltoids and driving with the shoulders pressing the weight to overhead demonstrates strength through a full ROM and creates powerful, strong shoulders. It will work in conjunction with the Bench Press to increase overall size and strength.

#4. BENCH PRESS
The Bench Press is considered by many a bodybuilder move and not considered functional. Maybe due to the legions of guys at Gold’s Gym doing bench press with chrome weights is this move not considered “functional” in a number of fitness circles. However, while this thought might have merit, very few lifts are as functional in a sport as bench press is to football. In a game where a player is required to use his hands to extend a defender or blocker the bench press is vital. This movement builds a large strong chest and is excellent for shoulder stability if coached correctly. Much like the squat, if not done properly it can be damaging. No other movement has as much function for day-to-day survival while playing in the “trenches” than the bench press.

#5. FRONT SQUAT
The Front Squat is the training exercise for the Clean. It teaches a player to squat with a vertical back. It promotes hip flexibility and the ability to support load in a frontal plane. It teaches explosion in that if the player cannot generate force through the hips he cannot complete the lift. Different than the Back Squat where a player can lean at the waist to incorporate more back and finish a lift. If a player leans forward in the Front Squat the weight will “dump” resulting in a failed lift. This is an excellent lift and some consider it better than the Back Squat. An argument on why it may not be better? Because through the Back Squat, a player can handle more weight thus recruiting more muscle and training overall strength more efficiently.

Coach-now-go-start-getting-strong-Justin
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