Fix Your Front Rack

Fix your front rack and instantly improve your positions in the Clean.

Much like a strong, technically sound Overhead Squat is the prerequisite to all Snatch movements.

A good, strong, technically sound Front Squat, and more specifically the front rack position, are the prerequisites to the Clean and improves your chances of standing up out of a heavy Clean tenfold.

It's really common for beginners to struggle with the positions due to incredibly tight lats, triceps and thoracic spine.

Yes, Rolling the lats, triceps while stretching the wrists during your warm up can help get those elbows higher and the bar comfortably resting on the shoulders... but I prefer to be a little more specific.

Stretching out using the bar is also a fantastic way to improve the positions and something I have all of my weightlifters do every session as part of their warm-up.

Just place the barbell into the front rack position, and use the weight of the bar to rotate one elbow up at a time whilst keeping the hands on the bar and the body straight.

Once done, move it into the back squat position and repeat, while moving your hands out gradually.

If you find a tight spot... which you will, stay there for a while and embrace the discomfort.

Top Tip: Don't be scared of sacrificing your grip on the bar in the rack position to get your elbows up, open up your hands and do it and readjust once you're stood up.

Combine this with some Upward dog / Downward dogs, some Worlds Greatest Stretch and some Kneeling Prayer Stretch on a box to get everything else moving and before long you'll be golden and your rack position will be the envy of your friends.

As an added bonus, better, more comfortable cleans will instantly make your jerks easier, adding some easy extra kilos to your lift.

Strongmen take note too as a good solid front rack will help improve your lifts too!

Adam Johnston, 19th March 2020