CrossFit is likely the most effective way to getting fitter and stronger; however, that doesn’t mean it is infallible or without limitations. This article is briefly addressing a few of the imbalances created by the sport we all love at Crossfit North Harbour. It is important to note that by addressing muscular imbalances and deficiencies we are creating the healthiest version of ourselves and allowing ourselves to be able to do CrossFit long term. Sometimes in CrossFit we can be short sighted, only focusing on the next comp, the next Open or that next PR, when in fact we need to think long term. By taking the time to correct imbalances and reverse deficiencies, we hope to prevent any injuries before they happen and allow ourselves to reach greater heights of fitness, safely.
In CrossFit, we predominantly do movements that use both sides of our body(bilateral movement). This can allow for one side to compensate for the other, without our knowledge, as no one is 100% symmetrical. I have narrowed it down to 4 simple exercises that can be done once a week for a set of 10 reps with perfect form. Remember the goal is not to ‘feel the burn’ from these exercises. These movements will still be taxing to your neuroendocrine system, as you force it to perform movements where you may have imbalances. In addition, an imbalance is when one opposing muscle group is weaker than the other, such as your biceps vs your triceps or your right side vs your left side. A deficiency is when the muscle is not activating at all. This is important to address right away because it means other muscles and body structures are compensating and will eventually result in injury.
- One arm dumbbell row-helps balance all of the overhead movements of crossfit and build upper back strength and helps protect the shoulder from injury.
- Front rack one leg bulgarian split squats-helps strengthen and stretch the hip flexors and quads which are often shortened due to sitting without putting a lot of stress on the lower back.
- One legged bench hip thruster-awesome way to activate your glutes which can be difficult for many because of the amount of time we spend sitting.
- One legged deadlift-helps balance out your posterior chain muscles and places less stress on low back and hips.
These are only a couple of possible imbalances that can be created by CrossFit. CrossFit tends to use more pushing movements then pulling and only moves in two directions, up and forward. By performing exercises in the opposite planes of movement we hope to create balance and symmetry to our bodies.