Improving FRont Rack Position
I hear it all the time, from clients and friends, “it is really hard to get my elbows up in the front rack.”
It is true, this position is not comfortable or really even natural to hold for a long period of time. However, it is super important to perfect this position to be more efficient in movements like front squats and cleans.
To improve your front rack position, you want to work on the Thoracic Spine position (T spine), also known as upper back. As regular human beings, we tend to have extremely tight upper backs. The reason for this is the fact that the majority of us work at desks throughout the day. This decreases our posture and weakens our upper back muscles.
This is my go to exercise to help improve my upper back tightness. I incorporate this exercise regularly with my classes but also my own workout routine.
With this exercise, you only need a box or bench to assist you. If you want to take it a little step further, try to bring your hands to your upper back. This will put you in the exact position of the front rack. It will help stretch and get you more comfortable in the position.
I recommend holding this position for only :30s. But repeat 3-4 times through. If you incorporate in your warm up before front squatting or cleans, you will see a significant increase in your front rack position.
If you are interested in learning more about your own mobility. Make sure to get the Self Assessment Balance Guide.
