Bell City CrossFit
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