CrossFit Athlete's Posture Fix
Fix the overhead mechanics, hip patterns, and thoracic restriction that high-intensity training compounds.
CrossFit's combination of Olympic lifting, gymnastics, and metabolic conditioning makes structural demands on the body that few other training modalities match. When postural dysfunction is present, tight hip flexors, restricted thoracic extension, limited overhead mobility, high-intensity training doesn't reveal weakness, it amplifies it. This 20-video program builds the structural foundation that makes high-intensity training sustainable long term.
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Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~12 min
Per session
How to follow this program
This program targets the postural imbalances common in your sport. The exercises correct compensations that develop from repetitive movement patterns. Start with the foundation phase to address your baseline alignment, then progress to sport-specific corrective work. Do these exercises on rest days or before training for best results.
Program phases
Learn the core exercises and build consistency
Weeks 1-3
6 exercises
Add the remaining exercises for the complete routine
Weeks 4-6
9 exercises
Do any of these sound familiar?
- Shoulder pain during overhead movements (overhead squat, snatch, press)
- Lower back pain from heavy squatting and deadlifting
- Tight hip flexors limiting squat depth and hip drive
- Wrist pain from front rack position
- Thoracic spine can't achieve neutral in overhead positions
- Hip impingement sensation in the bottom of the squat
Why this happens
The root causes behind crossfit athlete's posture fix.
- Thoracic kyphosis preventing the shoulder from achieving true overhead position, loads the shoulder capsule
- Hip flexor tightness from repeated squat patterns creating anterior pelvic tilt and reduced squat depth
- Internal shoulder rotation from pulling movements restricting overhead mechanics
- Wrist and forearm tightness from high bar, kipping, and kettlebell volume
Why this works
The overhead squat. The snatch. Kipping pull-ups. These movements require full thoracic extension, complete shoulder external rotation, and hip mobility that most people simply don't have. When the structure isn't there, every rep loads the wrong joints. This program builds the mobility and postural control that makes CrossFit work for the long term.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
Full program curriculum
7 more videos included with purchase.
Unlock all 9 exercises
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Unlock all exercises, $97Frequently asked questions
I have a shoulder injury from CrossFit. Is this safe?
Most CrossFit shoulder injuries are structural, the thoracic extension and scapular work in this program is restorative and gentle. Confirm with your doctor if post-surgical.
How does this fit with my regular programming?
Post-WOD, before you leave the box. 15 minutes. The thoracic and hip work done while warm is most effective.
I squat with a buttwink. Will this fix it?
Buttwink is almost always ankle dorsiflexion restriction or hip flexor tightness, both directly addressed in this program.
Will this improve my overhead squat?
If your limiting factor is thoracic extension or shoulder mobility, which it almost certainly is, yes, significantly.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 9 corrective exercise videos
- Mike explains the CrossFit-specific structural demands behind each movement
- Full demonstration with form cues
- Lifetime access on any device
- No equipment needed
- 30-day money-back guarantee
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