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Mastering Efficiency: The Core-to-Extremity Movement Theme

ByEric O'Connor, CF-L4January 22, 2025

At the CrossFit Level 1 and Level 2 Certificate Courses, you are introduced to common movement themes found in functional movements. One of the goals of utilizing these themes is to simplify our understanding of the points of performance and potential faults of a movement. 

One such theme is that functional movements, done correctly, will demonstrate “core-to-extremity” movement patterns. In this article, we will discuss what this means, why it’s crucial from a safety and performance standpoint, and where to look to assess it. We’ll also share examples of correct and poor execution. 

What does Core-to-Extremity Mean?

Core-to-extremity movement patterns refer to the ideal sequence of muscular contraction utilized in functional movements. When done correctly, the movement begins by establishing midline stabilization of the trunk and utilizing “high force-low velocity” movers of the core (abdominals, spinal erectors, etc.) and the hips. The force then radiates outward to what we’ll call the “moderate force-moderate velocity” movers (glutes, hamstrings, quads, shoulders, etc.) before finishing a movement by utilizing the “low force-high velocity” movers of the extremities (calves, arms, wrists, etc.). 

CrossFit Core-to-Extremity Movement Theme Table

Core-to-extremity is typically referenced when both the upper and lower body are used to execute a movement; however, all movements will have a core-to-extremity demand to some degree. For instance, a push press, a clean, a snatch, a rowing stroke, a kipping pull-up, and even a squat all demonstrate the core-to-extremity concept in their execution. 

Why Is it Important?

As a CrossFit trainer, you play a crucial role in promoting safety and efficiency through core-to-extremity movement patterns. The safety component of these patterns is often overlooked. Still, it becomes evident when considering that a key ingredient in moving heavy or one-sided loads is the initial establishment of midline stabilization. By challenging the body’s larger muscles to generate the most force, you can help prevent injury to smaller muscle groups and associated tendons and ligaments. 

Understanding and implementing core-to-extremity movement patterns is not just about safety, it’s also about maximizing efficiency. When efficiency is enhanced, athletes can move at faster speeds and lift heavier loads. This knowledge empowers athletes to practice the correct mechanics and refine a movement’s precision, proper positions, and timing patterns, ultimately improving their performance.

Where to Look?

Assessing an exercise for correct core-to-extremity movement requires a fine-tuned eye and the ability to narrow your focus. Because these movements are high-speed and require the upper and lower bodies to work in unison, a general zone to watch is from mid-thigh to mid-torso. For many movements, this zone will allow you to assess the full use of the lower body before the athlete uses their arm(s). 

Common Faults

#1 – Early Pull of the Arms

For loaded movements like a snatch, clean, sumo deadlift high pull, and dumbbell snatch, we assess the movement to see the hips and legs fully extend before bending the arms to pull on the object. Incorrect movement is demonstrated when the arms bend before the legs and hips extend. In conjunction with this fault, you will often notice the object moves away from the body. 

CrossFit athlete doing a Power Snatch Early Pull

Early arm pull in the power snatch.

An early pull of the arms may also be demonstrated in gymnastics movements, such as kipping pull-ups, if the athlete does not utilize their hips to aid effectively in the movement or if they bend their arms before finishing the backswing phase. 

This fault may also occur with improper timing on the rowing machine. In this instance, you must watch for the legs to extend and for the shoulder position to move behind the hips before the athlete pulls with the arms.  

image of CrossFit athlete early pull on the rower

Early arm pull while rowing.

Watch a video here of an early pull vs. correct pull on the rower.

#2 – Early Press

This fault is demonstrated when an athlete uses their arms to press the bar off the shoulders before the legs and hips fully extend. This is commonly found in loaded movements like a push press, jerk, and thruster. This fault may be more challenging to assess than an early pull. However, when watching the zone from mid-thigh to mid-torso, you may notice the elbows move upward faster than the hips, indicating an early press of the bar. 

image of CrossFit athlete doing an early press

Early press.

Watch a video of an early vs. correct press here.

You may also notice this fault when performing kipping handstand push-ups, as we want to see the legs and hips extend maximally before placing the demand on the arms and shoulders. 

#3 – Improper Initiation of a Squat

The core-to-extremity movement of the squat is assessed by watching the hips. We want to see the hips travel back AND down — hips and knees flex simultaneously — to initiate the descent. This principle is violated when you notice an athlete’s hips move downward by pushing the knees forward. 

CrossFit athlete showing improper squat initiation

Improper knee initiation in the squat.

CrossFit athlete showing proper squat initiation

Correct knee position and initiation in the squat.

Watch a video of improper knee initiation vs. correct positioning here.

#4 – Heels Elevate Before the Hips and Legs Extend

When performing a movement like a clean, push press, or snatch, we want to see the entire foot remain in contact with the floor until the hips and knees extend.

The entire foot is in contact with the ground.

When the heels lift before the hips and knees extend, the athlete will not maximize the use of that musculature (glutes, hamstrings, quads) to aid in the movement. 

Heels lifted before the knees and hips extend.

Watch a video here of correct vs. incorrect foot placement in the snatch.

Mastering core-to-extremity movement patterns is a cornerstone of effective coaching and athletic development. Understanding the sequence of muscular engagement and recognizing common faults can significantly enhance your athletes’ safety, efficiency, and performance. These principles serve as a lens through which you can evaluate and refine movements, ensuring that athletes move precisely and purposefully. Whether in weightlifting, gymnastics, or metabolic conditioning, assessing and correcting core-to-extremity mechanics is critical for any CrossFit coach striving to elevate their athletes’ capabilities and reduce the risk of injury. As you continue to coach, focus on these foundational themes to unlock your athletes’ potential and uphold the integrity of functional movement.

about the author

Eric O'Connor (CF-L4)Eric O’Connor is a Content Developer and Seminar Staff Flowmaster for CrossFit’s Education Department and the co-creator of the former CrossFit Competitor’s Course. He has led over 400 seminars and has more than a decade of experience coaching at a CrossFit affiliate. He is a Certified CrossFit Coach (CF-L4), a former Division 1 collegiate wrestler, and a former CrossFit Games athlete.