In this video, I am going to share with you 3 of my favorite and most effective mobility and flexibility drills to improve your front rack position in the front squat and clean and jerk.
If your weightlifting program doesn’t include warm up drills and mobility training, and you struggle to get into correct positions on your own, give this quick routine a go.
A lot of beginners in weightlifting struggle with positional strength and stability in new positions, which is why it is so important to develop those skills early on with proper drilling and technical emphasis. Overlooking these minor things can create injury, or worse, BAD HABITS!
Lets jump into why this video can improve your weightlifting:
1. Help you achieve better positions in the front squat with the elbows up to minimize injury
2. Better front rack will allow you to squat heavier
3. Better front rack in the front squat will develop the back muscles and core.
4. Improving the front rack in the clean will help you secure heavy weights deep in a squat without collapsing
5. This will help you squat deeper, and stronger, which will help you lift more weight
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What types of flexibility drills are best for developing a good front rack for the clean and jerk and front squat?
Video Timestamps
0:00 - Intro
0:19 - Foam Rolling Thoracic Spine, Lats, Triceps
1:01 - Band Assisted Lat, Tricep, and Shoulder Stretches
2:22 - Sots Press in the Front Squat in Regular Shoes and Weightlifting Shoes
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