Instantly Improve Your Front Rack Position
Updated: Jun 13, 2023
Front Squats are a difficult movement to complete correctly for most lifters because of the mobility requirements at the wrist, elbow, shoulder and upper back, just to mention a few.
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Assess if your wrist is limiting your front rack position by placing both palms together 🙏, fingers facing the ceiling. Now push your hands towards the floor while raising your elbows, the palms must stay together.
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If you can’t raise your elbows above the wrist crease you need to complete a wrist mobility routine before front squatting.
📚Sample Routine📚
1️⃣Wrist joint mobilizations: 2-3x15 Reps
Complete by gripping the wrist joint with one hand, now bend the wrist into backward into extension while pushing downward to create a joint mobilization. This should feel like a moderate stretch with no pain.
2️⃣ Static Wrist Extension Stretching: 3x30 Seconds.
💥Always retest the front rack position after any mobility work to assess for improvement💥
Thanks for reading,
Dr. Dylan Webster, PT, DPT, OCS, XPS, CCI
Original video found at the link below.
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