Crossfit Movement Faults and Corrections 3 — Questions and Answers
Question 1: An athlete performing a kettlebell swing hyperextends the lumbar spine at the top of the swing. What cue should the coach provide?
- Squeeze the glutes and brace the abs at the top (Correct answer)
- Pull the bell higher with the arms
- Lean back further to load the posterior chain
- Widen the stance
Correct answer: Squeeze the glutes and brace the abs at the top
Squeezing glutes and bracing the abs at the top of the swing creates a strong plank position and prevents lumbar hyperextension.
Question 2: During a muscle-up transition, an athlete consistently fails to turn the rings out and instead stays in false grip. This fault will MOST likely result in:
- Faster cycling
- Inability to press to lockout from the support position (Correct answer)
- Better kip mechanics
- Reduced shoulder impingement risk
Correct answer: Inability to press to lockout from the support position
Failing to rotate the rings out during the transition prevents the athlete from achieving the external rotation needed to press to lockout in the support position.
Question 3: A coach observes wrist pain in an athlete during front squats. The fault most commonly associated with this complaint is:
- Gripping the bar too tightly with all five fingers
- Elbows dropping below parallel, causing the wrists to bear load (Correct answer)
- Bar placed too high on the clavicle
- Stance that is too wide
Correct answer: Elbows dropping below parallel, causing the wrists to bear load
When elbows drop below parallel in the front rack, the wrists are forced to hyperextend and bear the bar's load, causing pain and a compromised position.
Question 4: During a snatch, an athlete catches the bar with elbows bent. This fault is known as:
- Pressed snatch (Correct answer)
- Starfish catch
- Donkey kick
- Early arm pull
Correct answer: Pressed snatch
Catching a snatch with bent elbows and then pressing it to lockout is called a 'pressed snatch' and is a no-rep in competition.
Question 5: What is the FIRST priority a CrossFit coach should address when an athlete demonstrates multiple movement faults?
- The fault that is causing the most visible inefficiency
- The fault posing the greatest safety risk (Correct answer)
- The fault easiest to correct
- The fault the athlete notices themselves
Correct answer: The fault posing the greatest safety risk
CrossFit coaching prioritizes safety first, so the fault with the highest injury risk must be addressed before efficiency-related faults.
Question 6: An athlete performing toes-to-bar fails to make contact with the bar with their toes. Which fault is MOST likely responsible?
- Overgripping the bar
- Insufficient posterior chain flexibility and weak hip flexors (Correct answer)
- Arms too wide on the bar
- Kipping too aggressively
Correct answer: Insufficient posterior chain flexibility and weak hip flexors
Inability to reach toes to bar most often stems from a combination of insufficient hamstring/posterior chain flexibility and inadequate hip flexor strength.
Question 7: A coach cues 'proud chest' to an athlete during a row. This cue is PRIMARILY intended to correct:
- Excessive layback at the finish
- Thoracic rounding and forward head posture (Correct answer)
- Feet slipping off the footboard
- Handle pulling below the lower ribs
Correct answer: Thoracic rounding and forward head posture
'Proud chest' cues the athlete to open the thoracic spine and retract the scapulae, directly correcting thoracic rounding during the rowing stroke.
Crossfit Movement Faults and Corrections 3
An athlete performing a kettlebell swing hyperextends the lumbar spine at the top of the swing.
What cue should the coach provide?