Improve Your Front Rack Mobility |

Рет қаралды 283,514

5 жыл бұрын

In episode 45, Dr. Aaron Horschig shows you how to screen and fix one of the most common reasons for a poor front rack (for a front squat or a clean).
Get my book on fixing injury here:
www.amazon.com/Rebuilding-Mil...
Get my book 'The Squat Bible' here:
www.amazon.com/Squat-Bible-Ul...
Get my 13-Week Squat Program? marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 1):
marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 2): marketplace.trainheroic.com/w...
To read the full blog on improving lat flexibility: squatuniversity.com/2018/09/1...
Subscribe to this channel here: tinyurl.com/y2eq7kpr
Recommended products: squatuniversity.com/recommend...
Dr. Aaron Horschig is the founder of SquatUniversity.com. A physical therapist, coach, speaker, and author of 'The Squat Bible', Dr. Horschig works with such athletes as international soccer players, MLB and NFL athletes, national-level Olympic weightlifters, and youth athletes.
Like, Comment & Subscribe to stay updated with the latest content! VLOGS & TUTORIALS uploaded weekly!
Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: store.3d4medical.com/applicat...
Connect with SquatUniversity:
Visit the website: www.squatuniversity.com
Like the Facebook page: / squatunivers. .
Follow on Twitter: / squatuniversity
Follow on SnapChat: @aaronhorschig
Follow on Instagram: / squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App!
SquatU Merchandise: squatuniversity.com/apparel/
Special thank you to Evan Pierson Productions for his help in making this video!
Mailing Address:
Dr. Aaron Horschig
1254 SE Century Drive
Lee's Summit MO, 64114
Music credits
Opening and closing tracks by Jook The First
Track Name: "Better Days" Music By: LAKEY INSPIRED @ / lakeyinspired Original upload HERE - www.youtube.com/watch?v=RXLzv... Official "LAKEY INSPIRED" KZfaq Channel HERE - kzfaq.info/love/Omy... License for commercial use: Creative Commons Attribution 3.0 Unported "Share Alike" (CC BY-SA 3.0) License. Full License HERE - creativecommons.org/licenses/... Music promoted by NCM goo.gl/fh3rEJ

Пікірлер: 141

@SuperGeekTime 5 жыл бұрын

Production quality is get better and better. As always the content is incredible too.

@SquatUniversity 5 жыл бұрын

Leland Dutcher thank you!!!

@emagreser8162 3 жыл бұрын

I had no words to say thank you. I pass the last 3 months thinking that I had a wrist problem. I make the stretch for 30 min and I make a perfect front squad whit full grip 😜💪

@tommyprogress Жыл бұрын

Always thought it was my wrists now i realize its external rotation

@CattaAttoAI 3 жыл бұрын

Mate I just love your channel and you are so real. All the info is for everyone to understand and so easy to work on your technique. Thanks

@thomaswipf7986 4 жыл бұрын

Thank you! Doing front squats is my new goal. I have a c5-6 spinal fusion. My t-rex arms aren't the issue, it's my lat mobility. You're the man!

@Mark-jf2ls 5 жыл бұрын

As always, superb advise and just what I need. Great to see how it works in practice 👍😎

@vtecaccord96 5 жыл бұрын

Awesome stuff!! Needed this!! Trying to front squat more and could only get 2 fingers under the bar. Will try this out.

@Acumenathletics 5 жыл бұрын

Great video Dr. Aaron. This video came in perfect timing as I’m doing Front Squats in my next cycle (in 2 weeks) and my shoulder ext rotation is limited. Love the addition of eccentrics. Been reading up on the benefits of them. Thanks for sharing.

@SquatUniversity 5 жыл бұрын

Acumen Athletics thank you!!

@JiaSwan-sb4vx 3 жыл бұрын

This is the best content from all the vids that i have searched for front rack mobility !!

@j.p.7309 2 жыл бұрын

Wow, that lay stretch is my new favorite. Rounded back + bar = magic

@blaubeerprinz5291 3 жыл бұрын

really really helped me and solved my issues - also with my limited left shoulder mobility. thanks

@TFreshour08 5 жыл бұрын

I wish I could put into words the amount of frustration I have watching this as it took me so many months to figure this issue out on my own and all I had to do was wait a little while, and watch your dang video. It is kind of satisfying honestly as these were the three things that I did to improve this! One fun variation was instead of using the mat, I was do an underhand grip on a cable with a straight bar like a tricep push down bar and do the exact same thing and use the eccentric portion similar to the curl up.

@The68Fox 5 жыл бұрын

Fresh M3 I’ve literally avoided any kind of cleans because of this issue

@lariosV 5 жыл бұрын

Very very good , you are amazing , i am watching everything you are posting on Instagram and you really helped me alot , i can say this set up here in KZfaq is better. Thanks you allot !!!

@SquatUniversity 5 жыл бұрын

Βαγγέλης Λάριος you’re so welcome! Thank YOU so much for checking out all the content - that means a lot to me!

@nubin0807 3 жыл бұрын

Appreciate this, going to give it a try, I can't even get a finger whilst the bar rest on my chest. It's effecting a lot of oly lifts for me

@eivindvoldheim 5 жыл бұрын

Great video. I’m learning very much from your content and it inspires me to train/do mobility correctly! Keep it up!

@SquatUniversity 5 жыл бұрын

Eivind Voldheim thank you!!!

@mushie1221 4 жыл бұрын

Thanks for your awesome content. And I agree with commenter below (leland dutcher) that your production quality is vastly improving. So cool to see the work that you put in to your presentation skills. Big inspiration. Much love!

@theyorkshirescubadiver2261 2 жыл бұрын

Excellent video, thanks for posting really needed this dude.

@blinehop927 Жыл бұрын

Thanks so much. These help a ton with my clients.

@cf2099 4 жыл бұрын

Very specific, great content! Very helpful. Thanks a lot.

@antifrail7264 4 жыл бұрын

I truly appreciate your expertise!

@G9bows 2 ай бұрын

You are excellent at what you do... Salute

@intellectualninjamonkey2496 3 жыл бұрын

You really know your craft. Subscribed.

@kallanresnick 5 жыл бұрын

I appreciate this. Thanks for putting out such great info.

@SquatUniversity 5 жыл бұрын

Kallan Resnick you’re so welcome!

@ahmarcamacho8404 5 жыл бұрын

Was having trouble with this, perfect timing

@SquatUniversity 5 жыл бұрын

Ahmar Camacho glad to help!

@n-i-c5800 5 жыл бұрын

Since I do front-squats with lifting-straps my mobility has improved very much.

@SquatUniversity 5 жыл бұрын

NOVEMBERINDIACHARLIEOSCAR I’m glad to hear you found something that could be helpful!

@jessicasager72 3 ай бұрын

Started following his protocol last Fall and accomplished proper upper body form in front squat. Still working on drop through tho.

@arturoyjr 2 жыл бұрын

Knowledge is power ….Very Helpful 🙏

@JD0702 5 жыл бұрын

New camera?! Nice. Loving the format too. As always great content.

@SquatUniversity 5 жыл бұрын

JD0702 I’m working with a videographer Evan Pierson. I really wanted to start taking my KZfaq content to the next level. Glad you’re liking the videos!

@AndersRisager 2 жыл бұрын

Definitely going to try this out tomorrow 👍👍

@AndrewCheuk0819 4 жыл бұрын

Will defo give it a try next week!

@dlbm1985 4 жыл бұрын

Amazing man. Thank you.

@Lwhosane Жыл бұрын

I feel the tightness starting in my front delt and all the way down to my elbow. I also have wide shoulders and a short torso. I’m just built like a box.

@tj9382 4 жыл бұрын

Great vid very helpful. Thanks.

@pjm_219 4 жыл бұрын

Learning so much!

@tonyptone3000 5 жыл бұрын

Thanks Doc Squat!!!! Appreciate it!

@SquatUniversity 5 жыл бұрын

Lazlo Peabody you’re so welcome!!

@linia9723 3 жыл бұрын

Thank you so much really informative 😊

@devinjackson7670 Жыл бұрын

I love this man

@yanglinluo 3 жыл бұрын

Thank you Dr!

@tonikurkinen9396 2 жыл бұрын

Really thankfull for this!

@halilbuz 4 жыл бұрын

Very good and informative video thank you.

@mtstans Жыл бұрын

Thank you for this

@sajithjohnson 3 жыл бұрын

Fantastic presentation 🙂

@fabianreyes237 5 жыл бұрын

tremendo profe!! saludos

@a-free-soul 3 жыл бұрын

Thank you for this video

@ribeironeto_ 5 жыл бұрын

Awesome, good job

@scottviscomi921 Жыл бұрын

Thank you so much

@HalsallGYN Жыл бұрын

Blessings!!!! Idk why I didn’t come here first. Never disappoints

@muhammetbelkeseli6702 2 жыл бұрын

thank you.

@ema3145 5 жыл бұрын

awesome! now I know why my wrists hurt whenever I try a weighted chinup, thank you doctor 💪🏽

@SquatUniversity 5 жыл бұрын

emanuel vaz you’re welcome!

@denyssergeev6064 5 жыл бұрын

Thanks a lot! 🏋🏻

@SquatUniversity 5 жыл бұрын

You're welcome!

@Michael-qj5sx 3 жыл бұрын

Hey, thank you for your videos, I tried all that that you have shared, but still I have difficulty with my front rack mobility even though I can do the sitting wall test, both over grip or under grip, wide grip or even ear width grip arms touching the wall flat easily, but still I can’t rest the bar on the chest with elbows high 🤷🏼‍♂️ not even close

@Mimi-6798 5 жыл бұрын

Best strength COACH 👑

@SquatUniversity 5 жыл бұрын

Nani Tesfaye honored 🙏🏼

@Kichidakatsumi 5 жыл бұрын

Are these drills temporary? Like every time I am gonna do a front squat I will have to do it? Or does the body's flexibility just improves overtime and the body maintains it without having to it every time?

@SquatUniversity 5 жыл бұрын

Faisal Abudawood it depends on the person. Sometimes they may offer temporary results but if proper stability is performed after and good technique with lifting (sufficient movement) overtime the issue may go away

@Corksy Жыл бұрын

What I noticed is that if I do this kind of drills regularly, the problems disappear much faster than if I do them rarely. As in, I had shoulder surgery. After that, even the smallest weights triggered problems and needed a lot of various drills to fix them. As time went by and my body relearned to use all the muscles properly, I found that problems appear less often and they disappear much faster, usually just by a targeted stretch or exercise.

@edisongabutero9455 4 жыл бұрын

Always front racked crossed arm. Did the stretches here 1 time. ONE TIME! It fucking god damn worked!!! So happy 😁😁😁

@weshallneversurrender 4 жыл бұрын

Amazing, I love how simple this, the test and restest method is top notch. I am going to try this out! Always thought that this was a wrist mobility issue, who would've thought it was actually my lats! 😅

@lakshmipowerlifts Жыл бұрын

I will start this drills , let's see ...

@jamiecaporosso2132 3 жыл бұрын

I need so much help with this

@grahampeterson3293 3 жыл бұрын

Would recommend doing this just prior to front squats only or at various times throughout the day/week to increase mobility?

@nox9223 5 жыл бұрын

I've been hammering away at shoulder dislocates and front rack heavy static holds. It's been improving slowly but surely over the last two weeks. I'm gonna incorporate this for sure. Cheers

@SquatUniversity 5 жыл бұрын

Quelqun IciDansLaPlace hope these tips can help!

@ntavatzis7 3 жыл бұрын

Will a strenght and mobility exercise work? For example using the resistance of a band to externaly rotate the shoulder in the rack position in order to strengthen the end ROM?

@zandermarkavo3543 2 жыл бұрын

Hi do you think you could cover frozen shoulder recovery after full dislocation?

@DaBears08 5 жыл бұрын

Is your position in the begininning with your elbows bowing outwards ok? I can get my elbows up but I feel like my elbows are bowed out and it doesn't look as high and tight as videos of others doing the lift. Thank you for your video.

@Kinglear10 5 жыл бұрын

My lats are fine, but my chest prevents me from going into External Rotation of the shoulder. Any tips? Thanks for the great content!

@SquatUniversity 5 жыл бұрын

Kinglear check out the blog post I have linked in the description of the video, there’s a few tips in there for pecs

@BrooklynMoor 4 жыл бұрын

Front Rack is Y i hardly frontal Squat these days! I have hip issue and front squat is better than bak squat because i stay vertical which is less pressure on the Hip. Thanx I know have Pre Front squat routine.

@devynwiesner6211 2 жыл бұрын

I’m so damn determined to get out of the cross arm technique

@MilkySandwich 3 жыл бұрын

Latissimus dorsi doesn't do neither external rotation nor flexion. It does extension and internal rotation of the shoulder.

@helenbernabe9133 3 жыл бұрын

I have a question, so when I do front squats or jerks, I noticed that my right elbow goes higher than my left elbow, how can I fix that? Any advise.

@christopherseat9871 Жыл бұрын

Thankyou my clean is much better...

@Aaron-on5ik 4 жыл бұрын

Could poor thoracic mobility/strength be the cause of this as well? if so, how would you address it?

@SurvivorPSN 4 жыл бұрын

I believe there's another video on youtube that addresses this. kzfaq.info/get/bejne/eNOlf8yQ3ZvUfY0.html

@chinocoffee9565 4 жыл бұрын

5:01 Get your hands into"I I" position and arch your mid back more(not lower back) will focus more on the thoracic mobility. You will feel the lats when you just start.

@akashgoyal9585 5 жыл бұрын

Thanks you sir

@SquatUniversity 5 жыл бұрын

Akash Goyal you’re welcome!

@akashgoyal9585 5 жыл бұрын

@@SquatUniversity my pleasure sir

@abydleon 4 жыл бұрын

Should I continue doing the lat stretch with a box when I have pain? I had a calcific tendinitis and my range of motion is still very limited. I can do a front squat but not a back squat. I can hold the bar from the back. Left arm still not able to get in a straight up position over head.

@krishnabhattacharjee9939 5 жыл бұрын

Hi...during catch phase of clean or during front squat, should the scapula remain elevated or depressed and retracted?

@drew78ism 4 жыл бұрын

I have an issue with my right shoulder dipping and I lose grip into two fingers. on either receiving a clean and when doing front squats. What should I be looking at to prevent this??

@oraclegps 4 жыл бұрын

PULLUPS SHOULD DO THE SAME EFFECT , AND ALSO TRICEPS EXCERCISES.

@andrewsapp2582 2 жыл бұрын

I noticed when trying the first test with pvc palms down that my tightness was in the delt and palms up my tightness was in the traps. Is this a trick played by the lats or should I work on shoulder mobility? If you have content on this, please send me a link. Thanks!

@heemie16 2 жыл бұрын

Would having Pectus excavatum also contribute to having limited mobility in getting my elbows up for a front squat?

@ruiz3757 4 жыл бұрын

How long does it take to stretch my calves from poor ankle mobility. I just started stretching for about 2 weeks and i have improvement. But it seems that i still have some stretching to go to be able to do front squats. How long do u think it might take? I stretch every day for 10 minutes. Oh and im 57yo man. Thanks

@Alexmoore612 3 жыл бұрын

#squatu Love your videos they help me big time. I did the test with the back against the wall and was able to bring my hands to the wall both with palms up and down. I still can’t get into good front rack position. What else should I try? I find I can lift my elbows up it just puts my hands too far back over my shoulders; so with a bar that doesn’t work. Thanks!

@Sublimemelancholy 2 жыл бұрын

Same for me.. it could be wrist mobility issue as well

@theposhgrad 5 жыл бұрын

I get a pinching pain in one shoulder when I do the stretch shown @5:00. Any tips on how to avoid/resolve?

@SquatUniversity 5 жыл бұрын

Great question - try widening your elbows out. Thats usually a good start.

@ulfhethnar3687 4 ай бұрын

Instead of that eccentric pull up part. Could I do that on lat pull down machine? Pull the weight all the way to my chest and than slowly realising? Thanks

@patrickedwards5804 Жыл бұрын

is that Mike McGoldrick I see in the opening shots?

@skipwyatt2293 4 жыл бұрын

How long should we do this before I start front squatting

@mushie1221 4 жыл бұрын

Would you consider doing a FS video for folks with short(er) femurs and long(er) trunks? As a tall-spine person with short thighs, and the lat immobility discussed above, FS just kills me. :(

@ddunn987 3 жыл бұрын

When I do the reverse grip on the PVC pipe and raise it I only feel elbow pain

@daddylongpipe5481 2 жыл бұрын

Any tips for External Rotation I struggle to even do the V shape with the pvc pipe I’m that tight

@IvanCapitani 3 жыл бұрын

Subscribed

@SquatUniversity 3 жыл бұрын

Ivan Capitani thank you!!!

@matteomannini1205 4 жыл бұрын

I can do the test exercise but I can’t understand why I can’t put the barbell in the correct position. If I try to raise the elbows the barbell does not touch the body (I trying it with the pvc pipe as a barbell) and I feel a lot of stiffness in neck and shoulders.

@ronlobb1797 Жыл бұрын

I’m late to the party , my front rack is horrendous, I tried these drills with success , my hands hit the wall on both grips , but my elbows are straight downward in the front rack and the bar doesn’t touch my upper chest/neck . I do have your book , I can look it up if need be ?

@achilles3789 3 жыл бұрын

I will pull up with my supinated grip, and my right shoulder joint will be painful. but pronateda and neutral grip is ok. How can I modify the pull up ecc stretch ?

@coreyworthingtonii9230 2 жыл бұрын

I had a wrist scaphoid-capitate fusion done due to injury and have limited wrist mobility following the surgery 5 years ago. I would like to do some oly lifting in addition to my current power lifting. Is it possible to improve my mobility and be able to take the stress off my wrist?

@MsTwte 2 жыл бұрын

man my hands are like 40 cm from the wall jesus christ :joy:

@jeremywilson5351 5 жыл бұрын

Do you mark the pvc pipe in the same spots as where the olympic marks are on the bar?

@SquatUniversity 5 жыл бұрын

Jeremy Wilson you can if you like but it’s not 100% necessarily

@yoyoyoyoyo6714 2 жыл бұрын

did i miss the part where there is a shoulder mobility rotation exercise or there is none ?

@brotherjumbi7949 4 жыл бұрын

I've been struggling with this issue for a while, but I don't seem to have flexibility or mobility issues related to it. When I pull my elbows high (without a bar) my wrists are at the level of my cheeks. I don't know what to do about this. I am tall (6'5) with gorilla arms, but I don't think my arms are so long that I can't get into proper position. The only thing that comes to mind is that my biceps are too large, but I don't have particularly impressive arms so I'm not sure about that either. Anyone have any ideas or resources they'd be willing to point me towards?

@guatebabe321 3 жыл бұрын

What do I do in the case that im too heavy to do the eccentric lengthening with curl ups i cant do curl ups

@lala45531 4 жыл бұрын

Got about the same mobility as you without stretching and i still cannot front rack for the life of me, just can't get my elbows up. I must be designed wrong.

@versatillion15 3 жыл бұрын

Work your wrist flexibility

@DWittie 2 ай бұрын

If eccentric movements can help with long term flexibility, does anyone know, if concentrics restricts flexibility? I have been lifting for a very consistent 7ish years and I focus a lot of slow eccentric decently fast concentric. But I’m s till very inflexible. Any answers?

@raviprabhakar5334 4 жыл бұрын

Can anyoneplzz tell why elbows cave inwards in a front rack position and how-to fix it

@saaaaaamy 5 жыл бұрын

How many of these I have to do to fix this problem permanently?

@SquatUniversity 5 жыл бұрын

It depends on the person, but if you found a limitation, I would start doing these exercises 3x a week for at least 3-4 weeks and always retest your front rack to see if you're making sufficient progress towards your weak links

@TraucerCinek 2 жыл бұрын

What if on that PVC pipe stretch my elbows hurt?

@scottbeale3241 3 жыл бұрын

When I do the wall test I can get very near the wall in both positions, yet in the front squat position I can't get my forearms much past vertical!! Let alone approach horizontal. Does this mean it's not my lats that are limiting mobility?

@CriminalAtom 3 жыл бұрын

Same problem here

@SportifyTVofficial 2 жыл бұрын

maybe you have thorasic spine restriction