Front Rack Tips and Trick
As you can see Coach Joe was in the middle of Jackie 1000m row 50 thruster 30 pull-ups. This could have gone better for him if he would have focused on sound set up and movement patterns. Also he lacks mobility in the front rack archetype, but slowing down the movement and focusing on basics this could have gone better. Below are some good Mobility Drills and Setup Tips you can try..
First you need to start with a great set up. Shoulder width stance, hands just outside the shoulders, and elbows high.
Tighten your mid line. Send the hips back and down, focus on driving your elbows up as you squat.
Hands to far apart (requires A lot of mobility)
As you can see the bar is not resting on the shoulders. The weight is loaded in the for forearms and elbows.
Hands to close.
Again the bar is not sitting on the shoulder, the wrist and forearms are talking all the load.
Good general had position
banded behind back
barbell behind head
Soft Tissue smash, lats and triceps (foam roller, lacrosse ball….)