Front Rack Time!
Push Press, Push Jerk, Split Jerk, Clean, Power Clean, Thruster, Front Squat, Hspu. I think I’ve got them all.
What do all of these movements have in common?
They will all suffer, and you will under-perform in them if you are struggling with your front rack position.
The Front Rack position can be compromised by tightness in the hips, as this will pull the chest forward, but the front rack itself is mainly influenced by tightness in the triceps, shoulders, and forearms.
There are a lot of different exercises to perform that can help the front rack, but this one is my favourite, and personally helped me in a relatively short time.
Gear needed: A bench, a kettle bell, a medium-ish band, and a foam roller.
It is a little awkward getting into the position, but once you are in, try to hold this position for a solid 2:00. As always when doing mobility, try to relax as much as possible, breathe deep, and let the kettle bell pull your arm back.
Check the video, to see how it's done. :)
Try doing this a few times a week, and you'll notice an improvement.
Crossfit 46 Coaching Staff