3 Unique Exercises to Promote Front Rack Proficiency

By djpope

May 22, 2016

flexibility, Front Rack, Front Squat, Jerk, mobility, Olympic Lifting, press, Thruster

Getting into a front rack is easy for some and seemingly impossible for others.  If you ever want to be able to perform front squats, push press, thrusters and barbell jerk variations you better get pretty good at it.  Here are 3 of my favorite exercises for front rack proficiency.  Give them a shot and let me know what you think.  I broke down the movements a bit more in the instagram description.

Learn how to Assess and Correct Front Rack Mobility Issues with Monkey Method Movement Essentials (Link in bio). 2 areas of restriction in the front rack are the Lats and the Thoracic spine. 1) Thoracic spine extension on roller – I like this drill because it forces the shoulders into flexion and external rotation (what's needed for the front rack) while enhancing thoracic extension. It's tough to see in the video but with each exhalation I'm extending over the roller, pushing my ribs down and protraction get my shoulders (reaching the elbows to the ceiling). This helps promote the mobility required for the front rack. 2) PVC lat stretch – So the Lats extend and internally rotate the shoulder as well as extend the lumbar spine. To get a good mobilization we use a bench and PVC pipe to do the opposite. Make sure your shoulders are externally rotated (elbows closer then hands) and lumbar spine flexed (rounded) as you sit back and flex the shoulder. 3) Elbow pump throughs – This drill helps to put it all together further working mobility and motor control. Focus on keeping your chest forward and driving the elbow straight ahead maintaining a full grip on the bar. @powermonkeyfitness @shift_movementscience @olychad @chadvaughnswife @mikecerbus @v_real_mccoy

A video posted by Daniel Pope (@fitnesspainfree) on

I front rack so good,

Dan Pope DPT, CSCS

P.S.  Are you a coach or athlete looking to improve front rack positioning?  Learn how to assess it and efficiently correct it with my product:

“Monkey Method Movement Essentials”

The Ultimate Guide to Understanding and Fixing Technical Flaws in the Handstand, Muscle-up and Olympic Lifts