Hip Extension

Summer showing excellent hip extension.

Summer showing excellent hip extension.

One of the integral actions of any movement in CrossFit is the opening of the hips. Full extension of the hips is key, absolutely key. One of the most common, and important, mistakes I see is withholding the hips on the clean, kettlebell swing, jerk, and other movements. Lack of extension in the hips translates into a huge loss of power and upward movement.

The opening and closing of the hips is the primary mover in many of the movements in CrossFit, from the Olympic lifts to the kipping pullup.  One way to demystify many of the movements is to think of them as a jump and a land.  You can’t land without the jump.  And you can’t really jump without extending the hips.


7×3 Deadlift

Do a couple warm up sets and then 3 progressively heavier sets.  The last 3 sets are working sets of 3RM weight.



50, 40, 30, 20, 10

Double Unders


Post deadlift weight and WOD time to Comments.