Guest Post: How to Assess and Correct the Front Rack to Improve Front Squats, Jerks, Thrusters, and Cleans
I'm on a guest post kick right now and I wanted to feature this piece from Dr. Dan Pope of FitnessPainFree.com as I've seen several athletes recently struggle with their front rack position causing a lot of dysfunction (think symptoms of subacromial impingement). Starting from a poor front-rack position makes it really difficult (impossible?) to finish in a strong position thereby effecting not only output from one rep but also subsequent reps in a serial movement (think thrusters, push-press). Dan's corrections here are spot-on. And don't forget midline control of the spine is an absolute necessity when going overhead.
Have trouble in the front rack? Difficulty keeping your elbows up during a front squat? Can’t grip the bar during a thruster without wrecking your wrists? Can’t get the bar in the right position for jerks? Assess your front rack:
How’d you do? Did you have some trouble? Try some of these:
Thanks to Dan for the great content as always, for more check out his
Back with more original content for my diehards soon...
Be sure to check out my interview with CinemaSays in my previous post - lots of good stuff in there.