Rack It Right

Zachary Long explains how to identify and correct flexibility limitations in the front-rack position.

Front-rack positioning can make or break the CrossFit athlete.

Poor flexibility in the front rack is one of the most frequent complaints in the gym, and without good positioning an athlete’s ability to properly perform the front squat, clean, overhead press and jerk can be significantly affected.

The front-rack position is a combination of several motions: shoulder flexion and external rotation, elbow flexion and pronation, wrist extension, and thoracic-spine extension. As with any movement or positioning fault, a better understanding of the various components will allow the athlete or coach to more effectively correct underlying problems.

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