Last week we shared an article explaining why it is important to keep your whole hand around the bar in the clean and front squat. People asked us for recommendations regarding fixes if they can’t do this. Herewith is our first recommendation:
Proper front rack position for the clean and front squat is characterized by:
1. Weight of the bar resting on your shoulders, not your hands
2. Whole hand around the bar
3. Elbows up
Trouble getting into this postion usually comes from:
1. Tightness in the lats, triceps, and/or wrists
2. Poor external rotation at the shoulder.
Our single best stretch/drill for fixing tightness in these areas while improving the rack position as a whole is the Barbell Rack Stretch. Watch the vid to see how it’s done:
SHARE THIS on Facebook.
If you’re interested in learning more tidbits from our coaching methodology, check out our recent series, 30 Days of Technique.
If you’re a coach and you’d like to get certified in our methodology, check out our new coaching certification course.