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Front Squat More With This Easy Fix | Front Rack Mobility
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- Опубликовано: 19 авг 2024
- The front rack position can be very challenging for people to get in to comfortably. Maybe they have tight wrists, maybe the shoulders are tight, maybe they just haven't spent much time in this position.
Regardless, it's a position many people do mobility and stretching work in order to achieve.
One of the components I think is overlooked is the sequencing or coordination of relaxing certain muscles while driving with others to get the shoulder joint, scapula, and thoracic spine to move the way you want to in order to get into a good front rack position.
Frequently people will focus on using aggressive stretching to try and force themselves into this position, like the prayer stretch (which I use here, here, and here). I use this stretch frequently, but there's something important to say about the technique I show in this video as it's more about learning how to relax during this movement and then coupling that with active creation of the position (instead of trying to stretch things to a longer length, if that's even really possible). Not everything responds to blunt force.
Lots of people have wrist complaints in a front rack, especially if they are new to it. Usually the wrist doesn't need to be stretched more than it already is during a front rack. Instead, the shoulders, scapulae, and thoracic spine need to do a better job so the wrist doesn't end up carrying all the weight.
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This is the link to the tools I used :
Resistance Band:
bit.ly/2UAstNi
Lacrosse massage ball:
bit.ly/2LAxVg1
Massage Spikey ball:
bit.ly/2QUs0IO
Peanut massage Roller:
bit.ly/2VrgWBq
Yoga Mat:
bit.ly/2C4bxau
Camera Equipement Used:
Sony A7Rii
amzn.to/2gOP3OM
Slider
amzn.to/2gYid1N
Tripod:
amzn.to/2gOPM2s
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TAGS:
Front Squat More With This Easy Fix | Front Rack Mobility
Front Squat More With This Easy Fix | Front Rack Mobility
Front Squat More With This Easy Fix | Front Rack Mobility
Front Squat More With This Easy Fix | Front Rack Mobility
shoulders , front rack ,olympic lifting ,weightlifting , chiropractic , wrist mobility , front rack , clean and jerk , cleans , crossfit , crossfit games
shoulders , front rack ,olympic lifting ,weightlifting , chiropractic , wrist mobility , front rack , clean and jerk , cleans , crossfit , crossfit games
shoulders , front rack ,olympic lifting ,weightlifting , chiropractic , wrist mobility , front rack , clean and jerk , cleans , crossfit , crossfit games
shoulders , front rack ,olympic lifting ,weightlifting , chiropractic , wrist mobility , front rack , clean and jerk , cleans , crossfit , crossfit games
I switched high bar for front squats as my main quad movement 8 months ago so thats almost half the time I've been to the gym until now. My problem with back squat was that my back would automatically drop forward ridiculously much which was far better with front squats. However I figured my forearms were too long for front rack so for the whole time of the exercise becoming my very favourite movement in the gym I used cross grip.
Just recently I talked to a guy at the gym and he brought up the topic of ankle mobility in squats and I had had no idea that my ankle mobility was very high and the reason why I felt very comfortable front squatting with a narrow stance while it is usually said that the taller you are the wider your stance may, or may not, be. I can go ATG with hip to shoulder width and it feels amazing on my quads. This, finally, made me realize that it might not be my build that keeps me from utilizing the front rack position but my wrist mobility, I have never had mobility issues so I had never let it cross my mind until now. I'm gonna train to try and finally unlock the front rack as it seems to be the more stable position for front squats.
By the way I think my ankle mobility developed by holding deep squat positions "unintentionally" while working lol. I really didn't even notice how far forward I can push my knee without my heel lifting off the floor, I thought it was the most average thing in the world, though I've read that apparently this is a negative development in the world of sprinting
Sounds like you broke something when you loaded your wrists
The barbell hit the mic.. :(
@@ActivchiroI actually tought it was for comedic effect lol
Yeah, that was accidentally funny af.
His bones
I just recently learn how to front rack, and it is tough for me still after 1 month. My elbows is harden from years of training for armwrestling. It feels very awkward to hold the weight up and so I'm trying to stretch more like you recommended. I don't know when these stiff elbows of mine will be flexible enough but I will keep trying daily from now,. Thank you
Great video!
I’ve got a few questions. Maybe you could help me with them😀
What’s the benefit of doing a front squat rather than doing a back squad?
With how much fingers do you prefer to hold the bar? Would you recommend two fingers or with the full hand?
I feel like that I don’t lack mobility, but when doing the exercise my fingers feel really stretched in that position. How does it feel when you do it? Is a medium stretch there normal?
Wow that’s crazy Brandon looked like Lu xiaojun for a few seconds there 😂
This was helpful, but it would be even more helpful if the camera didn’t pan away from you right when you are doing the movement you are describing
Great video Nick!
Thanks James!!
So do these stretches right before lifting? There's no way these stretches would permanently increase your mobility, would it?
I struggle with both this and keeping my hands vertically above my head when doing an overhead squat! I’ll do this for my front squats as my elbows won’t come up but I’m guessing with the overhead squat I just need more shoulder mobility!
Not the best camera work at the end there but stretches look worth a try, cheers
sir pls make the video for carring angal albow
awesome
What did you like most about the video? What other things would you like me to make a video about?
I can get the bar to rack with about half bodyweight lifts but not lighter. Guess I just need to up my weights!
Would be awesome if the cámara got the whole band to have the perception of how it is.
I cannot lock my elbows when I front squat, my elbow are to lower, I try the bar without weight don’t work ether
In that tricep stretch with the band, you guys didn't show what the actual movement looked like.
please please