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Tips And Tricks – Front Squat

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.

 

Good Setup

 

 

Faults

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

 

 

 

Mobility tips

 

banded behind back

 

barbell behind head

 

Soft Tissue¬†smash, lats and triceps (foam roller, lacrosse ball….)

 

Before

 

After

 

 

 

 

 

 

 

 

 

 

SUBMIT

Message*

phone number*

Email Address*

Last Name

First Name

Name*

Ready to give CFDL a shot? Want to drop in for class? Have questions?

message us today!

Email: info@crossfitdetroitlakes.com

Joe: 763-221-4609
Leesa: 218-234-1626

Thank you!

We'll be in touch soon!

SUBMIT

Message*

phone number*

email address*

first & last name*

Ready to give CFDL a shot? Want to drop in for class? Have questions?

message us today!

JOE: 763-221-4609
LEESA: 218-234-1626

owner/coach
phone numbers:

Thank you!

We'll be in touch soon!