This is a post I have been thinking about writing for some time. I actually started training people in Pilates long before I became interested in CrossFit. So when I see various pictures of CrossFit athletes around the country downplaying Pilates as a viable method of exercise I stand up and take notice.
My personal journey with Pilates came from a desire to heal a very weak lower back caused by years of competitive shot putting and discus throwing. It has come full circle since I find myself playing with track and field as a masters athlete and lifting heavy weights and kettlebells in CrossFit.
So as I learn more about CrossFit, Kettlebell Lifting and Olympic Lifting the answer to the question “Does Pilates Have Anything to Offer the CrossFit Athlete” is EVERYTHING.
Pilates has five basic principles which are, “Breathing, Pelvic Stability, Rib Cage Placement, Shoulder Mobility and Stability and finally Cervical (or neck) placement. On the other hand CrossFit places strong emphasis on mid-line stability and transmission of power. Here is a brief outline of how learning and mastering Pilates principles will make you a better CrossFit athlete.
Breathing:
Proper breath is key to not only getting oxygen into the body but also in connecting to the core muscles for stability and strength. When we lack proper connection to our core muscles the energy created by the legs and hips gets absorbed in a soft (btw you don’t have to be carrying a few extra pounds to be soft) middle. So with poor breath we can’t generate maximal power from the body and our CrossFit performances suffer.
Pelvic Placement and Ribcage Placement:
I’m going to put these two together to relate them to the bigger picture of CrossFit and athletic performance in general. When the pelvis or hips are in proper position so is the lumbar spine. This is critical in keeping a healthy lower back but even more critical in getting the legs and spine in its strongest position possible. So proper Pelvic placement equals more power. The placement and position of the ribcage is critical because all of our abdominal muscles are connected to the ribcage. So if we aren’t aware of where and how the ribs are connected to the abdominal muscles and consequently the pelvis we can’t stabilize the midline of the body for maximal power.
Shoulder Stability and Mobility.
The shoulder is connected to the body through muscles only. That means having control of the shoulder position equals greater transmission of power from a strong core into any upper body activity. This includes push ups, Olympic lifts, pull-ups and kettlebell lifts. Also outside the CrossFit gym it includes anything related to punching, throwing, golfing, tennis and lifting any odd object. Stable shoulders mean more usable power from the body into all athletic activities.
Cervical placement.
Bad neck placement not only contributes to a sore neck but also decreases our power. Meaning that if the head and neck are in poor position we lose all the above mentioned principles and lose power.
In summary mastery of Pilates principles increases power output of the body. Increased power output equals more calories burned, higher metabolic output, more fat loss and of course better CrossFit performance.
If you want to learn more you can visit our sister gym Pilates 1901 this Friday night May 13 for two very special Pilates workouts with international presenter John Garey. Also if you are a trainer looking for ACE credit we also have CEC workshops this weekend as well.
For more information CLICK HERE
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