What is the front rack position?
Front
squats and overhead pressing are crucial parts to functional
strengthening. In a day to day strengthening regimen, these movements
are at times avoided due to the mobility and strength requirements
needed for the front rack position. On the other hand, functional
fitness classes may use these movements frequently in their programming
without assessing if an individual can properly obtain a front rack
position. The front rack position requires a combination of available
shoulder external rotation, lattisimus dorsi extensibility, wrist
extension, and mid back activation.
Do you struggle with the front rack position?
So if you’re one who is struggling with keeping that barbell up, how do you figure out why?
Quick ways to assess your mobility
For
assessing wrist extension, kneel down on the floor and place your hand
flat on the ground with fingers facing away. Lean forward as far as you
can with your whole hand maintaining contact on the ground. If your
forearm does not pass vertical or at least hit vertical, then wrist
extension may be limiting your position.
Check out our video of the above techniques. Also check out our blog on overhead lifting.
Check out our video of the above techniques. Also check out our blog on overhead lifting.