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
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:
Does Foam Rolling Increase Long Term Flexibility?
3 Unique Eccentric Exercises for Overhead Mobility
How to Assess Overhead Mobility: Part 3
Easy Circuit to Strengthen Overhead Mobility
6 Principles to Finally Fixing Your Overhead Mobility
Is Weighted Mobilization for the Thoracic Spine a Bad Idea?
How To Assess Thoracic Spine Mobility
You Should Foam Roll Your Thoracic Spine Properly