The front rack position can be a proud position for lifters or one of frustration. Developing a good front rack position improves the efficiency of the front squat, clean, jerk, and thrusters. This can reduce the number of missed lifts and improved barbell cycling, as a result of the elbows dropping and loss of a stable shelf to receive the barbell.
There can be variability in each person’s front rack position but in general the front rack position demonstrates:
Full Palm grip on the bar
Hands just outside shoulder width
Bar resting on deltoids not throat
Upper arm parallel to ground
To meet this criteria mobility demands at the wrist, forearm, elbow, shoulder, and thoracic spine are required. Below is a breakdown of the mobility needs at each of these joints and how to address any restrictions.
Wrist
WRIST EXTENSION.
With your hand fixed to the ground/box with fingers flat. Keep your elbow straight and rock your body forward. Look to see how far past your wrist your shoulder can reach before the heel of your hand lifts from the floor. The shoulder should pass the wrist and the forearm should be just past vertical.
WRIST PRONATION
The ability to get your palms facing the correction direction under the bar. Upper arms resting at your sides with elbows bent to 90 degrees. Turn your palms to face the floor keeping your elbows tucked at your side. Palms should comfortably face the floor.
Elbow
ELBOW FLEXION
Arm at shoulder height. Bend the elbow and assess if you can touch your knuckles to the front of your shoulder, using some overpressure if needed.
Note: if you can’t because of biceps or forearm muscle bulk this is where you will require greater mobility of the shoulder.
Shoulder
EXTERNAL ROTATION
Upper arm parallel to the floor and fingertips facing the ceiling. Assess how far you can rotate your forearm. Should be able to achieve at least 5 degrees of external rotation.
LAT MOBILITY
Lie on your back with legs out straight and flat on the floor. Reach your arms up overhead and try to reach the floor. Assess if your lower back is already arching high off the floor. To further test the lats, bring your knees up to your chest. If your hands no longer touch the floor, lat restrictions are present.
Hitting these mobilizations and achieving those benchmarks will help build comfort and efficiency into your front rack positions.
Need more specific mobility programming? Contact us for a personalized prescription!