We are excited to introduce a new monthly blog feature that focuses on MOBILITY. Each month we will be posting several specific exercises and instructional videos to help you improve flexibility and range of motion for a particular body part or movement. We’ll also add new exercises and videos mid-month to give you more options! We’ll keep this post pinned to the top of our WOD/NEWS page.

The FRONT RACK is the beginning and end position for many familiar movements: front squat, thruster, clean and any shoulder to overhead. You might hear a coach cue you to “get your elbows up” to improve this position and keep your core engaged and torso more upright. But for some, getting your elbows up and/or resting the bar on the front of your shoulders (i.e. deltoids), is impossible!

Tight, stiff or previously injured muscles, ligaments and tendons in and around the shoulder are usually to blame. Below is a series of videos demonstrating specific mobility exercises you can (and should) do in November or anytime you need help to improve the FRONT RACK position.

For frequency, we suggest running through these exercises 2-3 times per week. Pre-WOD is preferred, but post-WOD will work, too. If you find you need a bit more attention on this position, there’s nothing wrong with doing these exercises each time you visit!

THORACIC OPENER
Sets/Reps: 2 sets, 10 reps, 2-3 positions

LAT MOBILITY
Sets/Reps: 2 sets x 1 min each side, make pressing motion with arm

LAX BALL PEC MOBILITY
Sets/Reps: 2 sets each side, 10 arm raises, 2 different position on the pec muscle

BANDED FRONT RACK STRETCH
Sets/Reps: 1 set, 1 min each side