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Mobility Series: Front Rack



Every Monday during this cycle we'll be seeing a Front Squat or Front Squat Accessory variation, improving strength and mobility for not only the Front Squat but also for other similar movements, such as the Clean, Thruster and front rack pressing movements.


The front rack position has a tendency to be really uncomfortable for many people, some of which can be alleviated by focusing on mobility work in the areas that allow the elbows to travel upward; setting the bar resting on the front of the shoulders as opposed to being supported by the hands / arms.


In this Mobility Series Segment on our YouTube channel, we address the requisite components of achieving and maintaining a good front rack and help you identify what’s holding you back and what you can do about it.


1) Thoracic Extension

  • Thoracic Extension Over Foam Roller

  • Thoracic Bench Stretch with PVC

  • Quadruped Thoracic Rotation

2) Shoulder Flexion & External Rotation (target lats & pecs)

  • Banded Lat & Tricep Stretch

  • Banded Overhead Stretch

3) Wrist Extension (target forearm flexors)

  • Quadruped forearm flexor stretch & Wrist rotations

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BOX NEWS

03/21/2020 - CrossFit Kids Spring Session

Reserve your spot now for our upcoming CrossFit Kids Spring Session, running from March 21 - May 16 (8-weeks)!  Space is limited to 10 preschoolers and 12 school-agers so register now and secure your spot!

05/25/2020 - Memorial Day Murph & BBQ

Prepare yourself for our yearly Memorial Day Murph with our 10-week program!  Click here for access.

(1/6/2020 - 4/3/2020) Winter Season Schedule

Starting on January 6th, we'll be switching to our Winter Season Schedule.  Please see the Schedule Page for specific details as to class days and times.

EVENTS CALENDAR
Mar 21

CrossFit Kids Spring Session

 

Every Saturday morning for 8-weeks.

10:00am - Preschool (30-mins)

10:45am - School-Age (45 mins)

May 25

Memorial Day - Murph & BBQ

 

Save the date for our yearly Memorial Day BBQ and Murph!

FREE

FREE No-Sweat Intro

 

Book an appointment to talk with one of our expert Coaches!

CONTACT US

461 Broad Street, Bristol, CT 06010

Tel: 860-314-2699
 

Email: info@bellcitycrossfit.com

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