Front Rack Flexibility

Just a video to help a friend with his flexibility in getting into the front rack position.

Category:

Sports

Tags:

• olympic
• weightlifting

[MrAllanmcc]

Awesome video man. I'm 36 and started crossfit about 6 months ago. What I'm struggling with the most is flexibility both in wrist and shoulder. My wrists in particular feel like they're about to snap under even the lighest load such as front sqants with bar only (both writs have been broken during sport in my twenties so I'm not sure if it's really a flexibility thing or not). But this is something I will practice.

[haxmya]

@MrAllanmcc I had a compound fracture of my left wrist when I was younger that still bothers me during some movements, like upright rows and straight barbell curls. But I've been able to overcome it for the rack. Ease into it and try some wrist wraps or tape to see if it helps. I still use them for overhead squats. Move your grip out if necessary and make sure you bear the weight on your delts not on your wrists. good luck!

[TreeSmoke1999]

@haxmya Thanks alot for the tips, I'm sure I need thoracic stretches I found few good stretch routines as my back is tight, and have been going to chiro.

[haxmya]

@TreeSmoke1999 With weight or no weight? If you can get into a decent squat with an upright torso but simply can't push your elbows up because of mid-back tightness then you need to work on your Thoracic Spine Mobility (google that). If you get down in a squat but your torso gets pitched forward too far, focus on stretching your hips, calves, and hamstrings. And get good at sitting in a rock bottom squat with an upright torso pushing your knees out with your elbows.

[TreeSmoke1999]

@haxmya Great video! I have a problem when I front squat, I have lots of wrist flexability but I can't keep my rack position high therefore my elbows almost touch my knees which in olympic lifting is illegal. How do I get my rack positioning higher like at least 3-4+inches higher then my quads when I'm in the bottom position? The stretch you did where you assume the rack position from the back looks like a great one but is there anything else? I really need to correct it, thanks in advance.

[haxmya]

@BrisBboy It depends on how bad your current flexibility is. If it's bad then try and stretch that way 1-2 minutes a few times a day for a week or two. After awhile you won't need to do that anymore. Now I just need to do it immediately before a clean/front squat session. Massaging those muscles can help as well.

[BrisBboy]

@haxmya I just saw your latest video, the 250lbs lift.. it looked good! I've been doing that stretch everyday, but how frequently (each day) should I be doing that stretch to be effective? 

[haxmya]

@BrisBboy Glad I could help. Just keep working at it. I'm honestly one of the least flexible people I've ever seen. And I just clean and jerked 250lbs recently so keep working on it and it'll get there. Also press the palm of your hand on the wall with your fingers pointed down towards the ground. It works wonders.

[BrisBboy]

thanks very much for this video! I have been struggling with wrist/finger pain with this position

[WildcardHatesYou]

Thanks, just what I was looking for.