Scaling CrossFit Movements During Pregnancy

Pregnancy is a beautiful journey that brings significant changes to a woman's body. For expecting mothers who are passionate about CrossFit, it's crucial to know how to safely scale movements to maintain fitness without compromising health. Scaling CrossFit movements during pregnancy ensures that you can continue your fitness journey while adapting to your body's evolving needs. In this blog, we’ll explore how to modify popular CrossFit exercises during pregnancy, ensuring safety and effectiveness.

Pull Up

What is a Pull Up?

A pull-up is an upper-body exercise where you lift your body up to a bar until your chin is above it. This movement primarily targets the back, shoulders, and arms.

Modifications for Pregnancy

During pregnancy, as your belly grows, performing strict pull-ups can become challenging and potentially unsafe. Modifications such as using a resistance band for assistance or opting for ring rows can help reduce strain on the abdomen and maintain core engagement without excessive pressure.

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Toes To Bar

What is Toes To Bar?

Toes to Bar involves hanging from a pull-up bar and bringing your toes to touch the bar. It is an advanced core exercise that engages the entire body.

Modifications for Pregnancy

Toes to Bar can put significant pressure on the abdominal muscles, which can be risky during pregnancy. A safer alternative is knee raises or hanging knee tucks. These modifications maintain core strength while reducing the risk of diastasis recti (abdominal separation).

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Running

What is Running?

Running is a cardiovascular exercise that involves continuous movement by foot at a pace faster than walking. It’s excellent for overall cardiovascular health and endurance.

Modifications for Pregnancy

As pregnancy progresses, running might become uncomfortable due to the added weight and shifting center of gravity. Opt for brisk walking or using a stationary bike to maintain cardiovascular fitness without the impact stress on the joints.

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Double Unders

What are Double Unders?

Double Unders are a jump rope exercise where the rope passes under the feet twice with each jump. This movement requires coordination and cardiovascular endurance.

Modifications for Pregnancy

Double Unders can be high impact and pose a risk of tripping. Single unders or using a lower-impact cardio alternative like biking or rowing are safer options during pregnancy.

Clean & Snatch

What is Clean & Snatch?

The Clean & Snatch are Olympic weightlifting movements involving lifting a barbell from the ground to overhead in one explosive motion. These exercises build full-body strength and power.

Modifications for Pregnancy

Due to the technical nature and the strain these lifts can place on the core and lower back, it’s advisable to reduce the weight and perform power cleans and power snatches instead. Focus on maintaining proper form and consider using dumbbells instead of a barbell.

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Deadlift

What is a Deadlift?

A Deadlift involves lifting a weight from the ground to hip level. It primarily targets the back, glutes, and hamstrings.

Modifications for Pregnancy

As the pregnancy progresses, the growing belly can hinder proper form. Sumo deadlifts, with a wider stance, or using a kettlebell instead of a barbell can help accommodate the belly and reduce strain on the lower back.

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Handstand Push Up

What is a Handstand Push Up?

A Handstand Push Up is a vertical push-up performed while in a handstand position against a wall, engaging the shoulders, arms, and core.

Modifications for Pregnancy

Inverted movements can increase the risk of falling and place undue pressure on the core. Modifying to seated dumbbell presses or pike push-ups on a box can provide similar shoulder engagement in a safer manner.

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Box Jump

What is a Box Jump?

A Box Jump involves jumping from the ground onto an elevated surface, such as a box, and then stepping or jumping back down. It’s a plyometric movement that builds explosive power.

Modifications for Pregnancy

Box jumps can be high risk due to the potential for falls. Step-ups on a lower box are a safer alternative, maintaining leg strength and endurance without the impact risk.

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Burpee

What is a Burpee?

A Burpee is a full-body exercise that includes a squat, a plank, a push-up, and a jump. It’s known for its cardiovascular and strength benefits.

Modifications for Pregnancy

The impact and core engagement in burpees can be excessive during pregnancy. A safer option is to perform elevated burpees, using a box or bench to reduce the range of motion and impact.

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Kettlebell Swing

What is a Kettlebell Swing?

A Kettlebell Swing is a dynamic exercise where a kettlebell is swung from between the legs to eye level or overhead, engaging the hips, glutes, and core.

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Modifications for Pregnancy

The explosive nature and core demand of kettlebell swings can be modified by reducing the weight and performing Russian swings (to eye level only). This adjustment helps maintain control and reduces strain on the lower back and core.

For comprehensive guidance on modifications, the WodPreg app for iOS is an excellent resource for expecting mothers. It offers tailored advice and modifications for each stage of pregnancy, ensuring a safe and effective workout regimen.

By scaling these movements appropriately, pregnant athletes can maintain their fitness safely and effectively. Always consult with your healthcare provider before continuing or modifying your exercise routine during pregnancy.

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