How many times have we seen someone jump into complex exercises without mastering basic movements? In the world of functional fitness, CrossFit® and HYROX, the temptation to move straight to advanced movements is strong. But the truth is that real strength, the lasting and safe kind, always starts with fundamentals.
Table of Contents
What are fundamentals?
Fundamentals are the basic movements that form the foundation of every more complex exercise. In CrossFit®, functional fitness and HYROX, we're talking about:
- Squat - The movement that underlies everything
- Deadlift - The ability to lift loads from the floor safely
- Press - Pushing loads overhead with control
- Pull - Pulling toward yourself with strength and coordination
- Hinge - The hip hinge, fundamental for many movements
Why are fundamentals so important?
1. They build a solid foundation
Think of fundamentals as the foundations of a house. Without solid foundations, it doesn't matter how beautiful the structure above may be: sooner or later it will collapse. The same applies to your body. A perfect muscle-up has no value if you don't have the base strength for a proper pull-up.
2. They prevent injuries
Most injuries in functional fitness come from progressing too quickly toward complex movements. When you skip fundamentals, your body compensates with incorrect movement patterns that, over time, lead to muscular imbalances and injuries.
3. They accelerate long-term progress
It may seem counterintuitive, but dedicating time to fundamentals will make you progress faster in the long run. An athlete with perfect squat technique will learn the thruster in a fraction of the time compared to someone who has to correct bad habits while learning a new movement.
How to work on fundamentals
Always start with bodyweight movement
Before adding any load, make sure you've mastered the bodyweight movement. This means:
- Complete range of motion
- Correct alignment at every phase of the movement
- Control and stability throughout the execution
- Ability to maintain form even under fatigue
The 80/20 rule
In the Virtuosity program, we follow the 80/20 rule: 80% of your training should focus on fundamentals, even when you're an advanced athlete. Only 20% can be dedicated to more complex or specialized movements.
Quality above all
"Mechanics, Consistency, Intensity" - this is the mantra of Greg Glassman, founder of CrossFit®. First perfect the mechanics of the movement, then build consistency in executing it correctly, and only then add intensity (load, speed, volume).
Signs you need to go back to fundamentals
- Recurring pain - If you have persistent pain in certain areas, you're probably compensating with incorrect movement patterns
- Progress plateau - If you haven't seen improvements in a while, it might be time to strengthen the basics
- Technique deteriorating under load - If your form breaks down when you increase weight, the problem is in fundamentals
- Difficulty learning new movements - Advanced movements are combinations of fundamental patterns. If you struggle to learn them, go back to basics
The Virtuosity method
In the Virtuosity program, every session starts with a focus on fundamentals. It doesn't matter how advanced you are: there's always room to perfect the technique of a squat, the position of a deadlift, or the mechanics of a pull-up.
Our philosophy is simple: virtuosity isn't doing complicated things, but executing simple movements with absolute perfection. It's this perfection in fundamentals that will allow you to build real, lasting, and safe strength.
The essential point
Real strength starts with fundamentals. Not with the heaviest weights, not with the most complex movements, but with perfect mastery of basic movement patterns. Invest time in fundamentals today, and you'll reap the benefits for your entire athletic life.
Remember: a building built on solid foundations can reach any height. The same applies to your athletic performance.