Friday 170505

2 Rounds for time:
10 Deadlifts @ 85% of 6RM
10 Muscle-ups
30 Front squat @ 45% of 3RM

Post results to comments or BTWB

When little man just wants to be close but you need to get your accessory work in!

When little man just wants to be close but you need to get your accessory work in!

THAT DARN FRONT RACK – Exerpts from Dan Pope and Fitness Pain Free (see full article here)

Are you the guy who’s pinky slips out from under the bar during a max clean and jerk?  Do your wrists kill after thrusters?  Can’t even touch the barbell to your chest during push press?

You might have a front rack issue.  

The areas that are generally limited in a poor front rack will be:

  • The thoracic spine
  • The shoulder
  • The elbow
  • The wrist

In the front rack we obviously need to get our elbows up.  This will require pure shoulder flexion.  However, we also need to get the hands out a bit wider then shoulder level.  This is going to require combined shoulder flexion and external rotation.  We also need to have a bit of scapular protraction in order to get the shoulder forward some to rest the barbell on.  Also keep in mind that if we have significant restrictions at the wrist, thoracic spine or elbow it will force more motion onto the shoulder.

Having adequate motion in the shoulder will give us a nice strong platform in order to allow our lower body to help blast that barbell overhead.  Without this, we’ll be greatly limiting our ability to transfer force from the lower body to the upper body and move big weights.

So here are three quick exercises you can use use to get that shoulder inline and improve your front rack:

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