Videos
Instructions
- Lie face down on a mat with arms bent at 90 degrees.
- Place your forearms on the floor with palms facing down.
- Gently push your chest toward the floor while keeping elbows bent.
- Hold the position for the desired time, feeling the stretch in shoulders and upper arms.
Technical tips
- Keep your neck neutral and avoid excessive arching.
- Do not force the stretch; move gradually.
- Maintain elbows slightly wider than shoulder width.
Breathing tips
- Inhale deeply before entering the stretch.
- Exhale slowly as you relax into the position.
- Maintain steady breathing throughout the hold.
Medical restrictions
- Shoulder impingement or instability
- Recent shoulder or elbow surgery
- Severe rotator cuff injuries
Description
The Front Rack Stretch is a mobility exercise designed to improve flexibility and positioning of the shoulders, elbows, and wrists, making it particularly beneficial for athletes who perform front squats, cleans, or overhead lifts. By targeting the shoulder girdle and upper arm muscles, this stretch helps to open up tight areas that often limit proper rack positioning during strength training. Practicing this stretch regularly enhances range of motion, allowing for more comfortable and efficient lifting mechanics. This exercise is especially effective for individuals who struggle with keeping their elbows high in the front squat or clean, as it lengthens the soft tissues surrounding the shoulders and triceps while reducing stress on the wrists. It also supports postural correction by counteracting forward shoulder rounding caused by prolonged sitting or pressing exercises. Beyond weightlifting applications, the Front Rack Stretch is useful for general shoulder health, improving joint integrity, and preventing common overuse injuries. Holding the position steadily encourages relaxation of tight muscles, promotes better blood circulation, and assists in overall recovery. Whether performed as part of a warm-up, cooldown, or dedicated mobility session, the Front Rack Stretch is a simple yet effective addition to any training program that requires shoulder mobility and upper body flexibility.
What are the benefits of doing the Front Rack Stretch?
The Front Rack Stretch improves shoulder, elbow, and wrist mobility, making it easier to hold a proper rack position in front squats and cleans. It also reduces tension in the triceps and upper back while supporting better posture.
What is the most common mistake in the Front Rack Stretch?
A common mistake is forcing the stretch too aggressively, which can strain the shoulders and wrists. Proper form requires relaxing into the stretch and keeping the neck and spine neutral.
Is the Front Rack Stretch safe for shoulders?
Yes, the stretch is safe when performed correctly and gradually. However, people with shoulder impingement, instability, or recent injuries should avoid it or consult a professional before practicing.
How long should I hold the Front Rack Stretch?
It is recommended to hold the stretch for 20 to 40 seconds per set, repeating 2 to 3 times, depending on your mobility goals.
How does the Front Rack Stretch compare to the Band-Assisted Front Rack Stretch?
The Band-Assisted Front Rack Stretch provides additional external support to deepen the stretch, while the bodyweight Front Rack Stretch is simpler and requires no equipment. Both target shoulder mobility, but the banded version offers more progressive tension.
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