Articles
The 5 most common imbalance zones in CrossFit®
Shoulder, wrist, core, hip, ankle: the 5 pivot zones where most imbalances in CrossFit® take hold.
Read articleResources
Resources
Educational content and exercises to better understand and work on your structural strength.
Articles
Read
Library
Exercises
These exercises come from the Deep library. Add them to your routine to develop mobility, control and targeted strength. The Deep app gives you access to 250+ exercises, personalised to your deficits.
Shoulder external rotation R2
- Standing, elbow and shoulder at 90°, arm horizontal
- Pull the band into external rotation while keeping your elbow fixed
- Control the return to the starting position
- Keep your elbow at shoulder height.
Target areas
Equipment
Elastic band
Key points : Elbow and shoulder aligned at 90° · constant tension · no trunk movement.
Prone Y raise
- Lying on your stomach, arms forming a Y in front of you
- Lift both straight arms simultaneously with thumbs pointing up
- Hold briefly at the top
- Lower slowly
- Keep your core stable.
Target areas
Equipment
Light weight
Key points : Straight arms, form a Y with thumbs up · slow movement.
Prone shoulder ER Pails & Rails
- On your stomach, elbow at 90°, hold the stretch for 2 minutes
- Push against the ground, then drive to lift off the ground for 30 seconds
- Rest for 30 seconds while maintaining the starting position and repeat the cycles.
Target areas
Equipment
No equipment
Key points : Exhaust the range of motion in the first phase · elevate your fist if needed · put intention into the contractions.