Easy Drill to Improve Your Front Rack | Week 48 | Movement Fix Monday | Dr. Ryan DeBell

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In this video, learn an easy drill to improve your front rack position
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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.
Thanks for reading!
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[@Strengthside]

Nice tips Doc

[@TimCsbE]

Made it through many "foam-roll your lats"-Videos for Front rack mobility.
This is by far the best.
Thanks
Subscribed

[@y_y6153]

this is actually super smart, nice one

[@qinxuyao]

this this really smart.. WELL DONE!

[@nikitaw1982]

Had a job on ladders pruing trees. Thought had to strengthen shoulders, nope...relax arm pull down muscles. Old guy was a machine half my size and skinny. Prune tool was the same weight

[@User31614]

I guess this should improve my front squats and overhead press, nice tip!

[@dipbar1824]

thank you, perfect job!

[@lifeoflegend]

thank ya dr

[@sampru8181]

Nice quiet, cosy gym

[@themovementfix]

Thanks!

[@rnader4370]

Nice video, thanks! Would this be less effective to do it on an elevated surface, such as a counter top?

[@themovementfix]

Hard to say, it's more passive but might help stretch better

[@DrNickDPT]

I don't think I've watched any of your videos and not learned something useful. thank you.

[@squiddi1393]

+The Movement Fix Wait... Why the fuck is your name one letter missing from mine. Creepy...

[@kimydems24]

I feel a pinch on top of my left shoulder while doing this. But I also feel this pinch the same way when I do the "prayer stretch" too. I have no problem tho getting my arms up over head when standing. I could do a bunch of movements overhead basically. I only feel that pinch when I go in this quadruped position. Any suggestions?

[@jimishmong]

That is impingement.. now you know.. be very careful because that can really ruin your life if you messed up