Crossfit Fundamental Movements & Techniques 2 — Questions and Answers
Question 1: During a back squat, where should the barbell rest on the athlete's back in a high-bar position?
- On the cervical vertebrae (neck)
- On the upper trapezius muscles just below the C7 vertebra (Correct answer)
- On the rear deltoids and posterior deltoids
- Across the middle of the shoulder blades
Correct answer: On the upper trapezius muscles just below the C7 vertebra
In a high-bar back squat, the bar rests on the upper trapezius muscles just below the C7 vertebra, which supports the load effectively.
Question 2: Which cue best describes the correct hip position at the bottom of a full squat (below parallel)?
- Hips should be level with the knees
- Hips should be higher than the knees
- Hip crease should be below the top of the knee (Correct answer)
- Hips should touch the heels
Correct answer: Hip crease should be below the top of the knee
A full squat requires the hip crease to descend below the top of the knee, which is the standard CrossFit definition of 'below parallel.'
Question 3: What is the primary purpose of the 'hook grip' used in Olympic weightlifting movements?
- To reduce pressure on the wrist joints
- To secure the barbell by wrapping the fingers over the thumb (Correct answer)
- To allow quicker bar release at the top of the movement
- To shift more load to the forearm flexors
Correct answer: To secure the barbell by wrapping the fingers over the thumb
The hook grip involves wrapping the fingers over the thumb around the bar, creating a more secure grip during high-velocity lifts like the snatch and clean.
Question 4: In a deadlift, an athlete's lower back rounds significantly during the pull. Which fault is most likely the cause?
- The hips are too low at setup
- The bar is positioned too far from the body (Correct answer)
- The knees are locked out before initiating the lift
- The feet are placed wider than hip-width
Correct answer: The bar is positioned too far from the body
When the bar drifts away from the body, the torso must lean forward excessively, causing the lower back to round under load.
Question 5: Which of the following best describes 'active shoulders' in an overhead position?
- Shrugging the shoulders toward the ears to elevate the scapulae (Correct answer)
- Depressing the shoulders while pushing the head through the 'window' of the arms
- Retracting the scapulae and squeezing the shoulder blades together
- Allowing the shoulders to rotate externally without scapular engagement
Correct answer: Shrugging the shoulders toward the ears to elevate the scapulae
Active shoulders overhead means elevating and protracting the scapulae (shrugging up) so the musculature actively supports the load rather than hanging on passive structures.
Question 6: During a kettlebell swing, power is primarily generated from which area of the body?
- The arms and shoulders pulling the kettlebell upward
- The hip hinge—extension of the hips and glutes (Correct answer)
- The quadriceps during knee extension
- The lower back arching at the top of the swing
Correct answer: The hip hinge—extension of the hips and glutes
The kettlebell swing is a hip-hinge movement where power comes from explosive hip extension and glute contraction, not from pulling with the arms.
Question 7: What is the correct foot placement relative to the hands when setting up for a conventional deadlift?
- Feet shoulder-width apart, bar over the mid-foot (Correct answer)
- Feet together, bar touching the shins
- Feet wider than shoulder-width with toes pointed out 45°
- Feet hip-width apart, bar over the toes
Correct answer: Feet shoulder-width apart, bar over the mid-foot
In a conventional deadlift, the feet are shoulder-width apart with the barbell positioned over the mid-foot, roughly 1 inch from the shins before the hinge.
Crossfit Fundamental Movements & Techniques 2
During a back squat, where should the barbell rest on the athlete's back in a high-bar position?