One of the biggest limitations I see on a daily basis is a limited front rack position. The front rack position looks like an easy position to achieve, holdign a barbell on the shoulders with the elbows in front of the bar. This position is a lot harder to achieve than it looks. A lot of position feel wrist, elbow, and even shoulder pain while front squatting, cleaning, and pressing overhead. Here are the common things that limit this position.
Common Restrictions
1- Hunched over upper back-Sitting at a desk all day is the anti front rack position. In the following pictures you will see how a tight uper back can effect your front rack position.
2- Tight lats — (the muscle underneath the armpit) need to be able to lengthen in order to get your elbows up high. I would say this is the most common reason for front rack struggles.
3-Tight Triceps- The triceps are almost in a full lengthened position in the front rack position. If you have tight triceps it will limit your ability to get your elbows up high.
4-Tight Chest Muscle- This goes hand in hand with the hunched over upper back. Generally guys suffer from a shortened pec muscle, due to muscle imbalances more pushign than pulling.
*Note the wrist is generally not a restriction in the front rack. When you have a poor front rack position, the wrist takes a lot of the stress causing pain. Stretching the wrist isnt a bad idea, but generally not necessary.
Fixing the Front Rack
1-Foam roll the upper back and lats-I like to start out every workout session with a good foam roll and I also use the mobility sack to dive deeper into the upper back and lats. The little black thing I am using is called the mobility sac and I swear by it. You can purchase it here– Mobility Sac
2-Bench and PVC stretch- This is a great stretch to hit all 4 of the limitations we see. Stretches the upper back, lats, triceps, and chest. One key to doing this is to exhale and relax as you bring your head through your arms. I like to program 10 before the workout and more of a hold post workout 1-2 minutes. Make sure you use an underhand grip on the pvc.
3- Deep Squat Lat stretch- This one just feels good and I like this better than hanging from the rings, because it takes less stress of the labrum and its easier to get your thumbs back.
4-Back Rack Front Rack Stretch- This one is the most difficult, but I think the most beneficial. You will feel a deep stretch in the triceps and upper back on this one. You can also use a kettlebell or DB.
Tricep Lacrosse ball smash-Recently we have disovered that the tricep plays a role in front rack position as well as overhead position. If we keep our triceps smooth and healthy you may be able to get overhead or in a better front rack position.
Prescription
Pre-exercise
Tricep lax ball smash-:30
Foam roll upper back and lat smash- :30
PVC front rack stetch-10 reps
Deep squat lat stetch-6 deep breathes
Back rack front rack squat- 10 reps with an exhale at the bottom.
*Bonus coverage-If you experience elbow pain in the front rack position you may be limit in shoulder external rotation. You force your elbow into a compromised position if this is the case. Two stretches I like for this are as follows:
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