Improving Front Rack Mobility

What is the front rack position? The front rack serves as a platform to allow a barbell to rest securely on your shoulders during lifts such as the clean, front squat, thruster, press, push press, and push jerk. Note that this definition includes the word “rest.” While we are not truly resting in the front rack, a proper position should reduce the force required from your shoulders, elbows, and wrists to actively hold the barbell up. This improves efficiency, allowing you to move heavier weight and prevent injury. A poor front rack position can lead to injuries such as carpal fractures sustained when the elbow strikes the knee in a squat clean.  While the front rack position can vary from athlete to athlete (i.e. hand width and elbow height) there are basic mobility and strength requirements which allow you to get into a good front rack position and prevent injuries.

Wrist extension:

With an open hand, palm against the wall straighten your elbow, raising your forearm toward the ceiling. You should be able to move your forearm perpendicular to the wall (90 degrees). If unable, you likely need to improve wrist mobility. No fancy tools or bands needed. Sitting on a chair or box with your open hand next to you and palm flat on the box, lean forward bringing your shoulder over your hand. You can increase the stretch by placing the webspace of your opposite thumb/finger over your wrist and applying gentle counter pressure. Hold for 5 seconds, then relax and repeat these 10 to 15 times. If this produces any tingling in your hand that does not subside when you release, stop this stretch. You may need to follow up with a physical therapist who can guide you through progressions to avoid nerve irritation which can present in individuals with neural tension.

Elbow flexion:  

With your palm facing away from you, and elbow at your side, bend your elbow. Your forearm should touch your lower bicep when your elbow is fully bent. Now raising your elbow, your forearm and bicep should maintain contact.

If they do not you may have limitations in elbow, latissimus, or triceps mobility. Here are 2 of stretches that address triceps and latissimus flexibility:

Triceps:

With a band secured at knee height, hold the band and face away from the rig. Bend your elbow with your palm facing away from you and bring your elbow up toward the ceiling. Try not to overextend your low back. You should feel a stretch in the back of your upper arm. Hold this stretch for 20 to 30 seconds and repeat 3 times on each side.

Lats:

With a band secured above shoulder height, place the end of the band around your wrist and grasp the band. Rotate your arm so that your palm is facing the ceiling. Step back with the foot on your same side and gently lean forward until a stretch is felt in the muscle along your side and below your shoulder. Hold for 20 to 30 seconds and repeat 3 times on each side.

Thoracic extension:

When upper back mobility is limited, it can be difficult to keep your chest, and thus elbows up in a front rack position, especially when squatting. One might compensate by overextending their low back which can make this area vulnerable to injury. To improve thoracic spine mobility, kneel in front of a box or chair, placing both elbows on top with palms facing your shoulders and elbow bet.  Lean your head down between your elbows until a stretch is felt in your upper back. Hold 10 seconds and repeat 8 to 10 times.

Shoulder external rotation:

Seated in front of a box with your elbow resting on top, you should be able to gently rotate your shoulder or push your hand away from your body using a PVC pipe so that your hand moves to the outside of your shoulder. This is external rotation of the shoulder joint.

If you lack mobility in this position:

Hold a PVC pipe or dowel on the outside or your arm with your elbow bend and palm facing your body. Grasp the PVC below your arm with your opposite hand. Raise your elbow chest height or slightly above. Use your opposite hand to gently pull the PVC pipe toward your body, rotating your shoulder into external rotation until you feel a stretch (not pain). Hold 2 to 3 seconds and relax. Repeat these 10 to 15 times.

Strength:

It is possible to have adequate mobility to obtain a proper front rack position however lack the strength to maintain it, especially at higher loads. Front rack walkouts or isometrics can help build strength in this position. Making sure to brace your abdominals, pelvic floor, and lats prior, walk barbell out from rack in the front rack position at a moderate load and hold for 5 to 10 seconds. Repeat this 5 times. Increase load as able while maintaining good mechanics.

Working toward an optimal front rack position can take weeks to months depending on your current mobility and strength, however it is invaluable in allowing for load progression and injury prevention. Consistency is key, so stick with it and build out time before or after your workout to address your mobility limitations.

Please consult your healthcare professional with any questions or concerns before starting an exercise program. Not all exercises in our videos are suitable for all persons. If any exercise produces or increases pain, stop and consult with a medical professional.