Daumendreher

The CrossFit benchmark WOD Grace

Grace is one of the simplest benchmark workouts in CrossFit. It consists of only one movement. These standardized workouts serve not only as a performance comparison but also as a mercilessly hones...

What is a Metcon workout

No, this isn't about a training shoe from Nike. Metcon is not just a cool term from the CrossFit world, but above all a brilliant training method that promises short, intensive workouts with maximu...

How to perform the Pallof Press correctly — the underrated core exercise

When it comes to training the core, many people automatically think of classic sit-ups, leg raises, planks, or Russian twists. Yet there is one exercise that is not as well-known and is often under...

When do you need a weightlifting belt and when do you not

The weightlifting belt is a tool found in almost every gym, CrossFit box, or on competition platforms. Many athletes instinctively reach for one out of fear of injury or a feeling of instability as...

What are the benefits of box jumps and why are they a major part of CrossFit workouts?

Jumping is one of those movements we did quite naturally as children, simply because it’s fun. In a sporting context, however, it is much more than just a childhood memory. It is a powerful trainin...

What are the benefits of Romanian deadlifts for your training?

When performing classic squats and deadlifts, it is often forgotten that the hamstrings and glutes should be heavily involved in the exercise. If this is not the case, you are leaving a great deal ...

Science-based training is the holy grail - or is it?

"Train smart, not just hard" is a motto that is ubiquitous in today's training world, and every approach must be scientifically sound. But what exactly does that mean? In recent years, exercise sci...

Should training be fun, or does it just have to work?

Many people automatically associate training with discipline, sweat, and endurance. Others, however, say, "If it's not fun, it won't yield long-term results." Two perspectives that could hardly be ...

Should you compare yourself to other athletes in the box?

You’re in the middle of a workout, your heart is racing, sweat is dripping, and your eyes drift to the side for a second. The athlete next to you is going through the WOD like a machine. More weigh...

What the Sots Press is and where its name comes from

Anyone who has ever tried to press a barbell overhead from a deep squat position knows how difficult that can be. The Sots Press is no walk in the park. It challenges the entire body, especially wh...

What are dips? Exercise for chest, triceps, and shoulders

Dips are among the few bodyweight exercises that work the chest, triceps, and anterior deltoids simultaneously at the level of a heavy dumbbell session. Regardless of whether you do CrossFit, want ...

Using lifting straps: useful in weightlifting & CrossFit

Lifting straps are a popular training aid in strength sports, weightlifting, and CrossFit. They are usually made of robust fabric, leather, or nylon and relieve your grip strength, allowing you to ...

Why a good mobility warm-up makes you better at the clean and jerk

Olympic weightlifting is not just about strength, but also technique, stability, and mobility. A targeted mobility warm-up before training can make a significant difference in performance and injur...

What can you do when you lack the motivation to exercise?

Everyone knows those days: work was stressful, your mind is blank, your body feels tired, and the sofa is calling your name. But you had actually planned to go work out. What can you do when you la...

Does alcohol prevent muscle growth and what impact does it have on recovery?

Alcohol is often trivialized and is an integral part of many social occasions, including in the sports environment. But while many athletes place great value on nutrition and training, the influenc...

Why injuries are the biggest killer of progress

Anyone who regularly does CrossFit, weightlifting, or functional fitness knows the feeling of pushing their limits. You want to get stronger, move weights, achieve new personal bests, and feel your...

What is VO2max and what does it indicate?

VO2max is one of the most important indicators of your aerobic fitness and overall endurance capacity. Whether you do CrossFit, lift weights, or simply want to improve your general endurance – a hi...

What's in it for you when buying Daumendreher Hook Grip Tape?

Perfect protection for your thumbs The hook grip is an essential grip technique in weightlifting for holding the barbell securely and stably. However, it can also be painful or lead to wear and tea...

How to achieve better training results in less time with interval training

Interval training is one of the most effective methods for improving endurance, speed, and fat burning. In contrast to steady-state endurance training, it is characterized by alternating between hi...

How to improve your CrossFit workouts in the long term

Crossfit is a challenging and versatile training method that requires strength, endurance, mobility, and technique. If you already practice Crossfit and want to take your level to the next level, y...

Structure or chaos: How do you get through a CrossFit workout better?

You are about to face a workout that will demand everything from you. Your heart rate is rising, you are checking your equipment. But do you also have a game plan? Should you follow a clear strateg...

Is there a difference between workout and training?

If you exercise or train regularly, you have surely used the terms "workout" and "training" before. They are mostly used synonymously, but are they really the same thing? What distinguishes a singl...

Do you have to give 100% in every CrossFit workout to get better?

Many CrossFit athletes believe that they have to go all-out in every workout to make progress. But is that really the best way? In this article, we dive deeper into the topic and look at why it can...

What equipment do you need as a CrossFit athlete?

CrossFit combines various disciplines such as weightlifting, elements of gymnastics, and diverse endurance sports into a demanding and versatile workout. This versatility makes the training extreme...

What does the perfect post-workout meal look like in CrossFit?

CrossFit is one of the most intense sports, placing heavy demands on both the cardiovascular system and the muscles. After a grueling workout, the body is exhausted, muscles are fatigued, and energ...

Why your training should also be based on your daily form

If you train regularly, you are certainly familiar with the following problem: on some days you feel strong, on others rather weak. Sometimes training goes as if by itself, sometimes every weight f...

Hotshots 19: Air Squats, Power Cleans, Pull-Ups, and running

Hero workouts are an integral part of the CrossFit community, honoring fallen soldiers, police officers, and firefighters who lost their lives in the line of duty. Hotshots 19 is a seamless additio...

From CrossFit to Hyrox: Is Fitness Racing the better choice?

Hyrox has established itself as a new discipline in recent years and is enjoying growing popularity. It describes itself as "Fitness Racing." While CrossFit is already considered an established com...

This is how your weightlifting barbell will outlive you

A well-maintained barbell is essential for safe and efficient training in weightlifting and CrossFit. Without proper cleaning and storage, a barbell can rust more quickly, lose its spin, or even be...

Why customer reviews are so important and how they help you find the perfect product

Have you ever wondered if a product really delivers what it promises? Especially with online shopping, you often lack the opportunity to hold a product in your hands or try it out before buying. Th...

Who actually invented the burpee?

The mere thought of burpees gets the pulse racing for many CrossFit athletes. It is one of the most challenging exercises without equipment that exists. Originally developed as a simple fitness tes...

The Don: A marathon of repetitions

Hero Workouts are known for demanding everything from you. The Don is a perfect example of a long, grueling, 660-repetition workout that pushes even experienced athletes to their limits. But how di...

How listening to music during your workout affects your performance

The right music can make all the difference. This applies to a wide variety of situations in sports or everyday life. Whether you are lifting weights, going for a run, or battling through an intens...

Nancy: Running and overhead squats

Crossfit is known for its demanding and uniformly recurring benchmark workouts, which serve athletes to track their progress over a longer period. These workouts do not only pose a physical challen...

Why you should pay more attention to healthy sleep

Sleep is an essential component of our lives. Nevertheless, it is often neglected in our modern society. While many believe they are more productive with less sleep, research shows the opposite: he...

Starting CrossFit as an unfit person

You’ve decided to start training, want to get fitter, and look better naked. But the thought of monotonous strength training at the gym and endless jogging laps makes you yawn rather than feel exci...

How do sore muscles develop and what helps against them?

Anyone who has ever trained intensively or taken on a new athletic challenge knows it: muscle soreness (delayed onset muscle soreness). It often appears only hours after training and reaches its pe...

Choosing the right training system to improve

Crossfit is one of the most varied and challenging training methods in existence. It combines elements of weightlifting, endurance, gymnastics, and functional movements. This diversity makes Crossf...

Diane: Deadlifts and Handstand Push-ups

Among the CrossFit benchmark WODs, Diane enjoys a special status. This fast and brutal workout challenges both your strength and your gymnastic skills. With its two exercises, deadlifts and handsta...

The Anabolic Window: How important is protein really immediately after working out

In the world of strength sports and fitness, there are many supposedly golden rules that one must strictly follow in order to make progress. One of these is the concept of the anabolic window. This...

Nate: Muscle-Ups, Handstand Push-Ups, Kettlebell Swings

Hero WODs can almost be described as a tradition in CrossFit. They are intended to commemorate a hero and present a special challenge. They are also often about discovering what you are actually ca...

The importance of mobility in weightlifting and how you can improve it

Weightlifting is a technically demanding sport. It is not just about strength, but also about precision, control, and mobility. Mobility plays an essential role, as it is the foundation for clean t...

Nicole: 400m run and pull-ups

Benchmark WODs are an essential part of CrossFit and serve as a yardstick for personal performance. They are an excellent way to track progress and measure your own fitness in fundamental disciplin...

What is the biological value of proteins?

Proteins are the essential building blocks of life. Our body uses them to build muscles, organs, enzymes, and hormones. However, not all proteins are created equal. The biological value of a food i...

The 2025 CrossFit Open kicks off the Games season.

It’s that time again. The CrossFit Open marks the highlight of the global CrossFit community and serves as the kick-off to the 2025 competition season. Whether you are an experienced athlete or tak...

The Nike Metcons have been banned at the CrossFit Games.

The 2015 CrossFit Games were not only a highlight of the year for the fitness community, but also the stage for a remarkable marketing coup by Nike. The then newly introduced Nike Metcons were bann...

Karen: Wall balls, just wall balls

The CrossFit benchmark WOD "Karen" is a true test of your mental strength. Although it looks simple at first glance, it is a very demanding workout. If you think 150 wall balls sound easy, you will...

Are fatty meals counterproductive after training?

After an intense workout, proper nutrition is crucial to maximize recovery, promote muscle regeneration, and increase training success. Yet, although all macronutrients play an important role, ther...

William Tell: The Swiss Hero Workout

Crossfit enthusiasts love the challenge of workouts that are out of the ordinary. One of these workouts is the William Tell WOD. Although it is not an official Hero WOD, it has a firm place in the ...

HRV (heart rate variability): What the values mean

HRV (heart rate variability) is one of the few metrics that tells you how well your body is currently balancing exertion and recovery. Wearables like Garmin, Whoop, or the Apple Watch display it da...