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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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Holiday Schedule Coming Soon!

 

As we pass Thanksgiving and are only 4 weeks from the end-of-year holiday traditions ( ! ), be on the lookout for this year's modified holiday schedule.

Dec
2020

Christmas Holiday Schedule

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Friday 12/25 - TBD

Saturday 12/26 - TBD

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JAN 2021 Olympic Weightlifting Clinic Begins

 

Are you eager to see improvement in your Olympic Lifts? Interested in gaining a better understanding of the Clean, Snatch and Jerk, while improving technique, gaining strength and confidence? Have you ever thought about competing in your first Olympic Lifting meet?
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2021
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2021
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New Year's Holiday Schedule

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Friday 1/1 - TBD

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Olympic Weightlifting Clinic Begins!

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