5 CrossFit Movements I AVOID - Former Games Athlete Josh Bridges
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- Опубликовано: 7 ноя 2024
- Now out of competition I avoid these CrossFit movements. Hard on my joints or high risk low reward. Let me know what you think.
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Thank you for putting this video out. I’m in the process of returning to CF training after a knee injury, that occurred outside of CF. I’ve been worried about returning as I’ve felt this unspoken pressure that I will ‘have to’ return to these movements. Hearing from you, as an ex games athlete, that we can enjoy CF, in a way that suits our bodies as they age/deal with ongoing injuries, has been so helpful. Thank you!
For me it was such big freedom to stop trying to become a CFer where you "have to" practice HSPU, Ring Dips, Pistols, Muscle Ups, Butterfly Pull Ups... which you do not need if you want to be fit. High Intensity Workouts are great but CF in general is not my thing anymore.
Ring dips and muscle-ups are VERY functional and should still be trained, strict and scaled if necessary.
@@spencergsmith just because something is functional, doesn´t mean it should be trained. Strict Pull Ups and normal Dips are totally enough.
@ actually, that’s precisely what it means. Functional doesn’t just mean analogous to life, it also means mechanically sound, compound, powerful exercises with a strong neuroendocrine response. Both ring dips and muscle-ups can be trained in a way that is safe and productive for everyone.
@@spencergsmith compound movements are superior to isolated exercises. true. they have higher transfer into life. But you probably do not train turning cartwheels despite the fact that it is functional.
@ if I could do a cartwheel, I absolutely would. I do practice tumbling and spinning out of handstands though. Much of the gymnastics movements mentioned by Glassman in “World-Class Fitness in 100 Words” are neglected by those who would benefit from them.
Appreciate you being honest about training and staying fit as you move through a different season of your life. I've got two boys now, im pushing 40, and my training has had to change. I've had a little bit of knee issues as well, and its been mentally hard to adjust my expectations of myself and my fitness. So long story long, thanks for being relatable! Always enjoy your attitude and approach.
I'm in the same boat. I enjoy crossfit but after 35ish you need to adjust your workout if you want to stay injury free. I spend way more time now warming up and working on mobility. My whole warmup is like 30 minutes XD
60 years old and just competed in my 4th and last CF Games this year. 2024. Thanks for the list
Pistols
Sumo deadlift high pull
Dumbbell box step overs
Muscle ups in general
Love your list brother , Like you I’ll crank movements out whenever I get a wild hair but look good and move well is my goal now haha.
Love your videos as always Sir , always pay the man! Boom!!!💥
You forgot handstand pushups
Spot on. I ruptured both quad tendons attempting a 1 RM squat clean just over a year ago. I'm 43 and my days of maxing out on any lift are over. I had been saying that prior to my injury but my ego got the best of me that day.
I’m totally with you on this. I’ve also stopped doing a bunch of movements because they’ve jacked up my joints. Pistols, HSPU, Muscle ups, butterfly pull ups or chest to bars. If it’s not strict with low volume, I won’t do them.
Good conversation! Think CrossFit community needs to better understand competition versus training for life. Definitely not the same. Even competition is changing to acknowledge some of the risk versus reward concepts discussed here.
1) people will definitely have their individualized list, which is what I love about CrossFit training is we encourage modifying to fit individual needs and focusing on desired stimuli.
2) agree on pistols 1000%. Cool party trick but much better ways to train this, and any functional scenarios I come up with can be trained for by the other exercises mentioned.
3) sumo deadlift high pulls: I feel CrossFit has moved away from these, and I know many CrossFit trainer and Physical Therapist (that’s part of what I do for a living) also discourage this BUT I don’t see the risk. (Disclaimer: doesn’t mean that some individuals may have issues but that’s true of any movement. Some people have issues with different things.) It’s very functional. The close grip actually avoid extreme internal rotation. Having hands out wider would require more internal rotation. Some Physical Therapist make the claim a high pull is the same position used to assess for impingement but this just isn’t true. Very different positions.
4) HSPUs. Agree. Fun but I don’t see much of the point.
5) if someone enjoys a movement and does it safely - go for it! If you have a movement you enjoy and gives you issues - find a Physical Therapist who’s also a CrossFit coach and get your stuff fixed.
Oh, and I might add high volume bounding box jumps to the mix of things most should avoid.
I agree with the SDHP. CrossFit has not moved away from them, they are still functional and included in the nine foundational movements.
@ I meant moved away in the sense that they are rarely programmed at most gyms. Poorly worded on my part.
@@joshuagodfrey9816 agreed, they’ve mostly been replaced by power cleans, although I still program them at my gym fairly regularly.
Josh, i use these to kick off my Sunday workouts. I need more than 8 minutes big man. Thanks for all you’ve done and all you do.
Once I learned hardstyle kettlebells. I replace a lot of the barbell movement with them to save space and time. Thanks for the video.
I'm an above the knee amputee all squat movements i do to a box, so my thought is that if you love a movements it's ok to adapt and sometimes necessary.
Guessed that list!!! I was low key expecting some butterfly pull-ups to make the list too. I hate doing those. My lats and biceps are sore for days now when I do them.
Well said. For developing physical fitness some of the movements promoted by Glassman are totally unnecessary and risky.
butterfly and kipping pullups
Shot fired on one of the 9 foundational CrossFit movements 👀
I agree with you about the pistols and the HSPU. I would add muscle ups and butterfly pull ups. I don't do them unless I really have to.
I avoid pistols and handstand push-ups. I agree with the statement more risk than reward.
I soured on the gym I went to when I decided there were some movements I wasn’t going to do: box jumps, burpees, kipping pull ups; and the coach would be upset.
Your list mirrors my own. I also gave up on anything upside down during the 2019 open when I broke my hand on wall walks. I have also given up 1 Rep Max. I just don’t care anymore I would rather do volume.
HSPU I learned increases the pressure in your eyes, which is bad generally but worse for those with a genetic predisposition to Glaucoma.
Really appreciate hearing this from such a high level CF athlete. I have long argued that Pistols were the least valuable exercise for general physical preparedness. They always seemed more like a carnival act than a measure of fitness. (My opinion), to be generally fit as an regular human being you'll be just fine by eliminating all those movements that you highlighted. I have the same argument about the snatch, in any variant, when it comes to actual real-world utility for the average everyday human trying to be fit. There are not many, if any, empirical or anecdotal examples of "Bob" needing to take an object that is heavy off the floor and hoist it all the way up over his head in one singularly fluid motion. Basic movements like the pushup, situp, burpee, deadlift, squat, overhead press, etc. are the cornerstones of being "prepared" for everyday life, and they cam all be easily incorporated into a CF or HIIT style training program.
I greatly appreciate this video, been doing CrossFit for 2 years and feel some of these movements aren’t worth it either
I totally agree with this. I also got problems with my left knee. One exercise I avoid is box jumps over, they make my knee to swells.
I am a PT and sometimes I use the exercices you said to avoid in Rehab cases. To my experience, the issue is never the exercise itself but the wrong combination of skills and volume. If you can provide an adeguate stimulus with any of the exercices you mentioned (i.e. right level and right number of reps) rewards outcome risks in any scenario.
The issue you have is not with the movement, is with the competition. And I agree with you that competition is insanely risky.
I keep double unders in the mix specifically because it helps in training up for my runs!
HSPU and handstand walks… hurt my lower back a few years ago doing HS walk, my spine bent awkwardly and immediately both my legs started to get numb… it scared the sh..t out me and had to take a few weeks of rest… MRI showed no significant injury but since then I’ve never done it again
By the way I’m loving every single day of operation LFG !!! 39yo and in the best shape of my life!!
I'm 54 and can do all these movements but have had two medial meniscus surgeries and some bad IT band stuff lately (plus an ACL 26 years ago). At this point they're not worth doing anymore unless I have to in a competition but I don't do those much anymore either. Trying to prepare for 55s next year though. Let's go!!!
1. Squat Snatches
2. Bar/Ring Muscle Ups
3. Pistols
4. Squat Cleans
5. Butterfly Pull-ups
Yep, number one movement i avoid is also Pistol Squats. I have two bad knees by playing soccer in my early years. And don’t see the benefit in daily life of them 🤷🏼♂️😆
1. HSPU are dangerous. I never do them. 2. Kb swings. I do them but very cautious as form suffers w fatigue. 3. Deadlift. Risk to reward is questionable. I do moderate load and no mixed grip.
Hi,
why doesn't Josh fix his ACL ? How can you lose your lateral ligaments ? Normally they can be stitched together or heal on their own. I mean, there are skiers who break all their knee ligaments and still come back to competitive racing.
I see no issues with strict HSPU and no head bang, it's the kipping HSPU that got many under the knife.
Never understood handstand push-ups, so many things can go wrong with them. Exposing my neck with my 250 pounds body never sounded like a good idea to me...🙃
One-legged squats are an injury risk for a medial meniscus/ligament tear. Do two-legged squats instead, and only go down to what's considered legit powerlifting depth; any further, and I've found out that it's too hard on my medial knee structures. Personally, explosive cleans (e.g., sumo high pulls, Olympic cleans (i.e., squat cleans), etc.) and snatches are too hard on my cervical spine and brachial plexii. Explosive handstand pushups are dumb, and so are kipping pullups. My cardiac rehab therapist told us not to do overhead movements of any sort.
Thank you for this!
For me it’s practicing handstand walking drills. I have spondylolisthesis, and the risk/reward for me just doesn’t make sense. I’m a menopausal woman, and I can live a full life w/o walking on my hands, lolz. Handstands on the wall are fine-no real risk for me there. And I feel very stable in a headstand away from the wall. But trying to walk on my hands these days just seems not worth it, lolz.
My list Looks little different....
1. Ghd sit ups (full range) after doing them over ten years my lower Discs are damaged Bad...
2. Butterfly chest to bar Pull ups....i Tore my bicep (labrum Tear) on both shoulders because of them
3. Pistols ( doing Box Pistol squats instead) leg straight down
4. Kipping hspu ( with the strict Version i do Not See a big Problem )
5. Box jumps without step down ( they Just should only be done with a step down each rep)
Agree with those, altho i'd say these are way more dangerous (esp to anyone over 35 who is not really trained with perfect form):
- overhead squats
- barbell snatches (single db snatch is fine)
- heavy deadlifts
- muscle ups (esp ring ones!)
Pistol ,handstand push up, db squat snatch, plyometric box jump,ghd
For me, big advantage training on my own at home, I almost never do burpees. I know they are functional, nice skill. But they are a pain in the lower back, literaly.
Other than that I avoid Headstand-pushups (yes, that‘s the correct name) because it‘s a limited range of motion compaired to any shoulder pressing. I bought some paralletes and plan on going full HSPU (here Handstand-Pushup), but with full ROM, you wouln‘t do more and more half pull ups, would you.
Upright row and some hig pull movements are just bad for the shoulders! Bodyweight pistols low reps with tight and controlled movement are still good if knees can handle it. Handstand pushups with normal form absolutely perfect for upper body push days.
Have you looked into the Tactical Games?
Fuck yeah bro love the honesty always paying the man
I agree with you on all of them except the pistols. From a mobility standpoint, pistols will help your knees, quads and ankles. But done right. I have a deeper squat so doing 10 is manageable, but after then I start questioning my form.
Love it Josh!
100 agreed with all, except double unders (just cause I can still do them) but like you as I get older there’s hurt the day after is not worth the reward.
I also imagine you aren't squat snatching anymore. Instead of HSPUs, i try isometric holds upside down for max time, or do half reps where your head doesn't get anywhere near the floor. Gotta protect the spine in old age 😂
Kipping pull ups aren’t in the list I’m surprised!
I think strict HSPU are fine. Kipping HSPU are just unnecessary.
Hspu is why I have neck compression and disk herniation
overhead squats & barbell snatch
T2B, Thrusters, pistols...its my list
Personally pistols are great. It always gives me a great challenge as long as I perform them correctly. The form I see CFs have for pistol squats is awful. They purely go for speed no matter how sloppy the form is.
tienes un dia enfocado en biceps y rutina de brazos completa basicamente? gracias!
The BEST Upper Body Pump Workout
ruclips.net/video/m0L_cQA4R18/видео.html
Josh, whats your personal views on Hyrox? Its massive now! Personally i think its built for people who are good runners that developed some strength. But if we could find a blend of both Hyrox and crossfit it would be perfect! Which is basically the way i train
Hyrox is patty cake 😂
Beyond lame
Josh Bridges is a cheetah, he'll crush it
Double DB/KB Box Step Up/Over With 24 Inch and Double DB/KB Overhead Lunges, The Gymnastic Pullover is Horrible, Double Crossover.
I LOVE pistols! I find them to be the best bang for your buck for lower-body bodyweight exercises
Butterfly pullups should be illegal
Thanks el Jefe
Snatches are no longer a part of my training.
PISTOLS
Deadlift
Bruh, I mean this as a compliment, but you could totally pull off being Andrew Huberman’s half cousin.
Uuumm, uuuhh.
Pistol
Oh squat
And ….run 🤣🤣
You didn’t add snatches to the list?
Talk about high risk for low reward! I don’t see the need for them.
Ok. I cut out double unders. I cut out all burpees. Knees to elbow are lameAF. I hear you on pistols. Quit kipping.
Strict pull-ups. Strict HSPU. Strict ring muscle ups. Only.
No more kipping, ever.
*I’ve never had neck pain or headaches after doing 150+ reps of strict HSPU.
Thrusters
He lost weight 😮 or no More PEDs?