When you think of marching, you might picture a parade or a disciplined military routine. But in CrossFit, marching takes on a whole new meaning, becoming a powerful tool for building strength, stability, and coordination. This week, you’ll see marching exercises in class, including suitcase marches, overhead marches, and other variations where you’ll hold weights in different positions while lifting your legs up and down. Let’s explore why this movement is more than just a simple walk in place.
Core Stability and Strength
One of the primary benefits of weighted marches is the significant challenge they present to your core stability. Whether you’re holding a kettlebell by your side in a suitcase march or pressing a weight overhead, your core has to work overtime to keep your body balanced and upright. The uneven load forces your stabilizing muscles to engage, making these movements an excellent way to strengthen your core.
In particular, suitcase marches are great for targeting the obliques—the muscles that run along the sides of your abdomen. These muscles are crucial for rotational stability and help protect your spine during lateral movements. Overhead marches, on the other hand, put a greater emphasis on the shoulders and upper back, requiring you to maintain a stable, strong core to keep the weight steady overhead.
Improved Balance and Coordination
Marching with weights also enhances your balance and coordination. As you lift one leg off the ground while maintaining control of the weight, your body has to constantly adjust to stay balanced. This not only improves your overall stability but also enhances your coordination, as your muscles learn to work together more efficiently.
For athletes of all levels, developing better balance and coordination translates to improved performance in other CrossFit movements. Whether you’re working on double-unders, box jumps, or Olympic lifts, the stability and coordination gained from weighted marches will carry over to these complex exercises.
Strengthening the Lower Body
Marching movements also provide an excellent workout for your lower body. The act of lifting your legs up and down against the resistance of the weight engages your hip flexors, quads, hamstrings, and glutes. This makes marching an effective way to build lower body strength and endurance.
By incorporating these movements into your routine, you’re not just working on your legs—you’re also improving your overall body mechanics. The strength you build in your lower body through marching helps support your entire kinetic chain, from your feet to your shoulders.
Enhancing Grip Strength
Grip strength is another area where weighted marches shine. Holding a weight, whether by your side or overhead, challenges your grip, especially as you accumulate time under tension. This is particularly true in suitcase marches, where your forearm muscles must work hard to keep the weight stable.
Improved grip strength is beneficial for various CrossFit exercises, including pull-ups, deadlifts, and kettlebell swings. By incorporating weighted marches into your training, you can develop a stronger grip, which will help you lift heavier and perform better across the board.
Mental Focus and Discipline
Marching with weights isn’t just a physical challenge; it’s a mental one too. Maintaining the correct posture, staying balanced, and focusing on each step require concentration and discipline. This mental focus is crucial for success in CrossFit, where many movements demand both physical and mental stamina.
As you march, you have to stay engaged, ensuring that each step is controlled and deliberate. This practice helps sharpen your mental focus, which can be a game-changer in high-intensity workouts or competitions where maintaining concentration under fatigue is key.
Adding Marches to Your Routine
This week in class, you’ll have the chance to experience the benefits of weighted marches firsthand. Whether it’s a suitcase march to challenge your core and grip strength or an overhead march to test your stability and coordination, these movements will add a new dimension to your training.
By incorporating different types of marches into your routine, you’re not just adding variety; you’re also building functional strength that will enhance your performance in CrossFit and everyday activities. So, get ready to march your way to better strength, balance, and coordination this week!
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