How to improve your front rack position
“Why is a front rack even important anyway?”
~ Soph White
Firstly why should you care?
Well, with a poor front rack comes poor completion of the clean, front squat and even the jerk. Lack of stability through the core and poor mobility from the lats and triceps will make for an uncomfortable, potentially painful front rack position.
So what does a good front rack look like? Well that's completely unique to the individual and their biomechanics. But here are some points to think about when in that position:
High Elbows- The elbows should be high enough to allow the barbell to sit upon the shoulders, not the chest. This will produce a secure front rack and put less emphasis on the arms supporting the barbell (e.g major forearm ache).
Lat engagement- when the scapula is elevated and protracted to the side, it stabilizes the front rack and creates more surface area for the barbell to sit on (think of puffing up your chest and shoulders).
Breathe- This is SO important in any movement, and can be very useful when squatting. When the barbell is racked, be sure to take a deep breath in and fill the belly with air. You’re not just holding your breath, if you do this your midline will collapse.
TOP TIP: imagine blowing up a balloon. It's the same method when bracing the core.
Okay so how do you improve the front rack..
Let's talk about mobility! This video will take you through stretching, ‘smashing’ and increasing the range of motion through the lats and triceps. Good mobility through these muscles will allow for the elbows to drive up in the front rack.
KNOWLEDGE: If you have tight triceps and lats, you more than likely feel a pain run through your elbow, making it very uncomfortable when lifting over head or pulling into the body.
Scapular strengthening! Yes you’re probably thinking what the heck? And that looks boring.. But it's these simple exercises that go the extra mile. They will also prevent injuries from occurring in the long run as our upper body can take a real beating when we perform movements such as burpees, pull ups, push ups, toes to bar etc.
And lastly, front rack holds! This is a great exercise to help boost confidence under a large load, and increase stability through the core and front rack position.
PRACTICE: Try adding 5/10kg onto your 1RM jerk and hold this position for 10-15 seconds.
So let's conclude.
Your front squat is dependent on a strong front rack position as well as having a tight core, so don’t neglect the pointers said above. It’s not always about chucking on weight every time you squat, and just relying on leg strength. Movement before exercise.
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