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CFJ 2016 09 Rack Long5
CFJ 2016 09 Rack Long5
JOURNAL
RACK IT RIGHT
Zachary Long explains how to identify and correct flexibility limitations in the front-rack position.
BY ZACHARY LONG
Shaun Cleary
Front-rack positioning can make or break the CrossFit athlete. (Editor’s note: Different coaches will recommend different ap- When breaking out mobility limitations specific to the front rack, To assess shoulder external rotation, the athlete should begin
proaches. For instance, Chad Vaughn recommends setting up we will start at the wrist. The athlete begins with his or her palm with his or her elbow positioned directly in front of the shoulder
Poor flexibility in the front rack is one of the most frequent com-
for the jerk with the bar on the fingertips and the elbows high, and fingers flat on the ground and then shifts his or her weight so that the upper arm is parallel to the ground and the forearm is
plaints in the gym, and without good positioning an athlete’s
while Mike Burgener generally prefers more of the hands on forward to push the forearm to vertical. If the athlete is able to perpendicular to the upper arm. The amount of external rotation
ability to properly perform the front squat, clean, overhead press
the bar and lower elbows. Similarly, some athletes will drop the obtain a vertical forearm position relative to the ground without required for a proper rack position varies among athletes, but in
and jerk can be significantly affected.
elbows slightly in a thruster in preparation to drive the bar over- the hand’s rising, then wrist mobility can be considered normal general all athletes should be able to move their forearms past
The front-rack position is a combination of several motions: head. Coaches and athletes should select the techniques that and mobility testing down the kinetic chain should be performed. this vertical position and into greater than 90 degrees of external
shoulder flexion and external rotation, elbow flexion and prona- work best for each movement and best accommodate propor- If this position cannot be reached, wrist mobility should be ad- rotation.
tion, wrist extension, and thoracic-spine extension. As with any tions and flexibility. Greater flexibility offers more options.) dressed as discussed later.
movement or positioning fault, a better understanding of the var-
ious components will allow the athlete or coach to more effec- When all these elements are present, the barbell can comfortably
tively correct underlying problems. rest on the “rack” of the shoulders; that is, on the upper deltoids
and partially on the clavicle bone but not pressing into the throat
and obstructing the athlete’s airway. It should be noted that the
Points of Performance
A foam roller can help address the lats, teres major and subscapularis.
The athlete can also use his or her hands to apply pressure to the
subscapularis muscle, which is located on the anterior shoulder
blade, by reaching it through the armpit. The arm is then lifted
A barbell can assist with soft-tissue work on the triceps. up and down while the pressure is maintained (video). To best
Working on the soft tissue of the forearm can improve wrist extension. stretch this area, the athlete can set a barbell at shoulder height
To focus on improving joint motion, the athlete bends his or her and rest one elbow on the barbell. The opposite arm bends the
Following that, the athlete places his or her hand on the ground elbow with the palm facing away from the body. The palm and treatment-side elbow maximally with the palm facing away from
or a box and then places the opposite hand directly adjacent to forearm are placed flat on a wall and the athlete leans into the the body. While the arm is supported in an externally rotated
Thoracic-spine extension is lacking if athletes cannot rotate to open the chest. the wrist joint. The top hand holds the bottom stable as the ath- wall, applying overpressure to push the elbow into greater angles position, the athlete leans his or her torso forward, stretching the
lete rocks back and forth, mobilizing the wrist joint. of elbow flexion. lats and teres muscles (video).
For those with thoracic-spine limitations, utilizing a foam roller
Solutions: Restoring Proper Positions to mobilize the spine is one of the easiest ways to improve range
of motion for the front rack. The athlete lies on the foam roller
and Improving the Front Rack with it positioned perpendicular to the thoracic spine. The athlete
A loaded barbell can provide a stable object for the athlete to push on while working to achieve proper positioning.