• 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

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Memorial Day - May 31, 2021 - MURPH

All regularly scheduled classes are cancelled on Monday, May 31st for Memorial Day.  We will be running classes at 7:30am, 9:00am and 10:30am with 15 max participants in each class.  There will be overflow space outside for those who are waitlisted.


Heats have been added to our schedule in Zen Planner, and you may now register for a class time to secure your spot.


Memorial Day - MURPH

Classes at 7:30am, 9:00am and 10:30am with 15 max participants in each class. Overflow in the parking lot!


FREE No-Sweat Intro


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


650 Emmett Street Unit 3, Bristol, CT 06010

Tel: 860-314-2699


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