Front Rack Mobilty | Quinn Henoch | JTSstrength.com
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- Опубликовано: 1 окт 2024
- One of the most challenging aspects of beginning to learn the Clean & Jerk is the ability to hold the bar in a proper front rack. In this tutorial, Dr. Quinn Henoch with some assistance from Juggernaut Weightlifter Kristi Brewer (World and American Masters Record Holder in the Snatch and Clean & Jerk) shows you some simple steps to improve this position.
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Notice how he didn't prescribe any foam rolling, static stretching, lacrosse balls, or any gimmick like that. This is a gem Dr. Henoch! Going to send this to all of my lifters who T-rex their front rack.
Zack Telander your videos are great, but what he suggests is a static stretch
He suggests more of a PNF than static. Details are in the Henoch's cues.
weird bc u turtle all ur cleans
Eshan Dandekar okay, english is Not my First, language i thought that still qualifies as static Stretching
petr l, don’t worry! Most people may have heard/thought the same as it looks like a static stretch and may not know what PNF is.
I just started learning Oly lifts this week. Trying to switch from powerlifting I’m having the HARDEST time getting and front rack positioning. So pain full. Video came out at the perfect time
Everything you say is so logical. I just wish that these methods had the marketability of a K Star methods haha
"If your front squat looks like a turtle... you need some help."
lmao
I feel attacked
Need more Quinn Henoch on this channel
It is also worth noting that if you can and have a full grip on the bar in the front rack that your elbows do not have to be as high as hers were in the end. The elbows can come down a bit because with a full grip you are able to "pull the bar apart" to maintain upper back tension and position, and for some this may help you avoid choking yourself as the higher the elbows go the more prone people can be to shoving the bar into their windpipe. Now for new people or for people who cannot get or maintain a full grip on the bar, the better recommendation is high elbows because without that full grip you cannot "pull the bar apart" and therefore cannot maintain upper back tension in that manner. These people need the high elbows to maintain upper back tension and position for them.
did not know this. Thank you!
Dr. Henoch is a much needed voice in a world of foam rolling, smashing, and distraction. The scientific evidence speaks on the benefits of these such things however, they are not the magic pill, time under tension is. Because of this it's harder to work on front squats to increase your ankle dorsiflextion or otherwise. Thank you Dr. Henoch for keeping it objective!
"positional tolerance to the front rack" thank you doctor.
I have a very similar case. With empty bar (at least if it's lighter than olympic bar) I don't have a good platform with the shoulders and if I pull the elbows up, the left side just pulls the bar off in the air and it bruises the left clavicula, sometimes even chokes. The moment I get some weight on the bar, it feels great and just right though, rests on the platform with elbows up, no choking, no bruising. Holding it tightly in the full hand that is. I just tend to walk under the bar with elbows below the bar, then jam my chest up to it and lift elbows.
You guys give alot of free info, I love this channel. I try to guide alot of people here.
UrbanLegend2k11 thanks
I used to struggle with front squats because it hurt the hell out of my wrists, but the more I did front squats, the better my form got because my wrists hurt less hahah. I haven't seen this way of getting into the bar though, I'll try it out! My front squat definitely isn't perfect!
I used to do zombie front squats myself but hit a limit around 120kg, where the bar could easily roll through my delts, and maintaining proper position cut off my windpipe. Almost fainted from hypoxia the last time I tried it, just as I took a position outside of the supports. I've switched back to lower weights and higher reps, but my goal of getting a normal rack position has become even more important and I rarely do the zombie squats anymore.
At what weight do you find that the delts no longer offer significant resistance to the bar? I am flexed fully on the front delt and if that bar wants to roll, it just rolls. I can hold it at 100 and 110, but at 120, it's like there's nothing there. At 120, I have to maintain correct position. I have actually done 120 before, but only once before. At the time, my back squat 1RM was 185kg. Upper back is definitely my weak spot.
My next heavy training cycle starts at end of Feb.
I like this idea that the angle is more relevant than the weight. For me, given the wild disparity between my front squat and back squat (mostly due to upper back weakness), it would make sense that my actual 1RM on front squat is probably closer to 130 or 140, so 85-90% of 1RM sounds like you've hit the nail right on the head there.
I'm also much stronger again on deadlift, which strongly suggests that I'm a hips dominant squatter too, which again falls into your suggestions. Indeed, this is one reason why I incorporate the Front Squat into my routine (even though for me, it is the most uncomfortable and difficult movement in the gym) because it directly aids in my specific areas of weakness.
Given my experience with rack position front squats (precisely zero reps) and my idealization that attaining a rack position will cure all of these problems and allow me to start front squatting 140kg+, it's telling that you say that even in a rack position, I'm still not going to get it.
Great chat! Looking forward to working on these again as I enter the high volume phase of my next training cycle.
I have same issue with front squats, wrist pain.
Yeah same here
Tried this today. Worked like a dream. I always bail on front squats because of pain. Today what is usually my working set could have easily been part of my warm up. No pain!!!
how should i mannage wrist pain?
Quarter squat position below the bar, and roll the bar to drive the elbows forward first. Then slowly drive the body upward to meet the bar. Great tip for improving the front squat rack.
Very clever indeed! Why didn’t i think of it earlier? It works like a charm now. Any more good ideas? Thank you so much.
JTS contents are so amazing, always on point. Thanks for sharing precious information!
they totally deserve waaaaaaay more followers/subscribers
Quinn Henoch is the best! He pretty much always talks about the stuff I want to hear at that moment.
Unreal wealth of information and described so clearly. Great video guys, keep them coming. 👍🏻 Thank you.
Thicc.
Thank you so much for this, JTS. I needed this exact help. Currently transitioning into weightlifting and the front rack has been frustrating af. Thank you for all you do.
My guy, I've been studying working out on youtube and more for over 6 years. This has to be the single best squat mobility routine I've seen so far. Just amazing.
Wow. This is a great example of using exercises to gain proper positioning. I need to start thinking about addressing other mobility problems in this way.
spent all day performing these exercises couple with some rolling and was able to completely grip the bar in the front rack by the end of the day! Mobility has been a huge limiting factor to my training but these approaches have already helped. Great advice. Also having a full grip completely got rid of my wrist and elbow pain.
My front rack is terrible!😔 This is very helpful and informative! Thx so much for the tips.
Love your teaching. Not only on this but other other types of positions you talk about. Great knowledge you are giving out Quinn for FREE 😊. You help me every time I watch, great video and content. 🤟🏽🏋🏽♂️
This Quinn Henoch fella is THE REAL DEAL !!!!
I struggle to go from the normal front rack with protracted shoulders to non protracted position to press the weight. Does anyone have a tutorial for the clean and press?
I watched 20 videos about how to front squat and could not figure out the rack position. I was doing exactly what you said, neck to the bar first. The first time I started from the bottom up I was able to get into position very tightly. Thank you, I'm going to make sure I work on stretching into position with a loaded bar a few times a week now.
Demo with someone who has poor mobility to begin with.
I just can't lift more than 50 kg on the front Squats while my back squat is 80 kg. Why why 😭😭
quality content as usual!
Fighting the good fight quinn!
This helped tremendously! I've been doing different stretches and rolling for a year and my T-Rex position is great. But watching Olympic lifters I knew I needed to get my grip around the bar. Thank you so much!
Thanks so much!! I will try this
as always, excellent info - Going to use this on myself before getting clients to do it during mobility drills/warm ups. Thanks so much Dr.Quinn!
6 stars videos, and i'm not joking!! How can someone even dislike this...
This right here! This technique and instruction has helped a fundamental understanding of muscle position and memory for me, much more than any stretching or drills. They are also helpful, but this was an epiphany! Thanks!
I'm going to show this to my husband. I think this would help him.
now for the advanced one - sots press from bottom position
These two have to be the best Fitness Video Tutorial Duo in the game!
so fantastic way👍 thank u very much
This is probably the best video I have seen in explaining how to front squat more effectively and the drills/exercises one can do to get better at the motion. Like how he highlighted that over time it will get better, because sometimes it doesn’t feel like it. 👍🏼
Ох химарюха бабена
This is amazingly helpful. Many thanks!
Had a couple of technical failures this morning with front squat, and these exercises are exactly what is needed for improvement.
Thanks again 😁
awesome, thanks for making this
I am finding using a boxing timer 30 on 1-2 off, for front rack holds is helping. So far i can hit my 1rm Deadlift weight for nearly 30 sec.
When my quads are too weak i go to lean forward when coming up. But also i feel the further out i can get my knees, the mpre room i have to work with.
🐢
Carrot top really down sized a lot
Thanks 🙏🏾 😊
Best video on this topic I’ve found.
As someone using cleans as a part of a general strength program I’ve found my already rough shoulder mobility being a limiting factor that is only getting worse as I’ve been building muscle in the back and shoulders (sometimes it’s even uncomfortable I’m the back squat).
I’ll check back after implementing this for a while, but it’s already helped me narrow down the biggest issues to external rotation.
这个老哥在视频里可以说是全用祈使句了，关键示范的姑娘们甭管看着多hardcore，个保个儿一脸羞涩服从指示。哈哈哈哈，牛皮奥兄dei
No offense to the other coaches but Quinn is the best at teaching this particular movement as well as the overhead squat. Thankful I found the good Doctor!!
Thank you, Quinn, currently, the only way I can do a front squat is by crossing my arm, hands touching my shoulders, but as I increase weight, controlling that weight become more difficult, especially when I'm sweating. Recently, I'm dropped the weight to about 55 lbs. for the front squat and working on the proper shelf position, feeling tension in my wrist, forearms and elbows. I'm going to start doing some the exercises to see that helps. Thanks again.
Do elbows have to be driven up? Can you just increase mobility and strength in the thoracic region? And, just drive elbows out vs out? Also, I see a lot of lifters who look up vs keeping head neutral. This makes a huge difference in keeping thoracic spine vertical.
Is it supposed to hurt my adam's apple?
I managed to do it ATG yesterday with low weight (40kg), only felt a "discomfort" on my throat, but some hours later my adam's apple was sore to the touch.
liked and subscribed
...and she looks awesome too!
63kg; I wonder what her weight is in this video? This is not a put-down btw.
Probably about 63-64. She lifts as a 59 now.
Great tips,, My front rack mobility is a work in progress ,,mobility stinks ,,, I will try this technique definitely .
Can't wait to try this.30 years ago I had no problem with the front rack.Now after 18 months of re-starting the sport ,I often totally lose my grip during a clean.The bar rests on my throat and just barely on one shoulder.It bugs me that I can barely jerk what I used to military press,
Hey Quinn, just a note (about setting up underneath the bar in a quarter squat with the elbows in place first), it can be more practical to set the rack height relatively low, and do this same thing but at something like a 30-degree angle. That way you can keep your legs straighter and not have to sit in a quarter squat while you let your weight push you into the bar.
This is next level knowledge. Thanks so much for sharing. Time to level up!
That t-rex trying to jerk back thing is so accurate. Hahah
Every single time I lose my grip I think about this video hahahahaha
Awesome vid guys
This is fantastic! This is probably one of the most common issues, both front rack arm mobility and back positioning, that I see! It's a problem for me especially.
I really love this style of situation, explanation, problem, example, fix, example.
Too often the explanations are unclear because they're rushing through without good examples and using too much jargon.
Thank you for keeping us safe and strong!
CrossFit coaches need more Quinn Henoch in their lives. Including myself.
Any more than t-Rex fingers on the bar and I have wrist pain for days. Help!
Thanks for this
SPECIFICITY IS KING
This really helps
Haven't seen anything from Quinn for quite a long time. Fantastic video again, mister doctor!
Exceptional
Lucky for me i hit the front rack position genetic lottery, when im in a front rack position, my open palm and shoulder are at the same height, so the bar easily rests across both,
My problem is getting enough bend at the elbow, but no one seems to address this. Why not?
specific positional mobility towards tolerance . . . .'nuff said fo' me Dr. Henoch. Great vid!
Is it just me or did someone in the background geek out when Quinn said "I gotta jerk this thing? no way."
1:25 oh boy...
very good
thank you for the video, great info
What if someone has a front rack that looks fine but they still experience wrist pain in the FS or clean?
He his fire.
Nice. ..
These tips helped my clean/jerk mobility, thank you☝️😛
Show us some real cases with real mob restrictions..
I love that, add a little bit of weight and they add 50 Kgs !!!!
Very simple, straightforward explanations of everything with great assistants going through all the motions very carefully. Great videos.
Man! You have provided an awesome explanation and mobility exercises to get work on into improving the front rack squat
My front rack mobility is worse than my snatch mobility, and that's saying something. Thank you for posting this video. I have researched like crazy and never seen these drills. I'm going to give them a try.
You really know how to teach - any level can benefit. Thanks+++++
Seems very easy but the reality is.... (T_T)
Excellent video
Thank you !
Awesome videos !
Thanks so much for this - covering my exact problem. Despite years of strength and fitness training, I’d more or less given up in the front rack. Now I have some new ideas to get working on!
Oh my gosh I've learnt so much from this video thank you!
Kristi's form is just plain beautiful! You rock girl!
"We're just gonna put a little bit of weight on" as they slap 50kgs onto the bar 😂😂😂 love it 👍🏽💪🏾😁
jesus thought those were 25 pounds
how drive air into your upper back? wut
Love these videos from JTS - Thank you for providing this resource.
Brilliant brilliant brilliant. I'm def going to give this a try.
I am a t rexer. I need this. Readjusting my hands before the jerk is a pain.
Awesome. Exactly what I was looking for
Great video! Thank you... I learned something new .That was a very clear and innovative way to get the body in the right shape first, and then meet the bar.