No video :(

Improve Your Front Rack Mobility |

Подписаться 4,6 млн

Просмотров 285 тыс.

50% 1

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" RU-vid Channel HERE - ru-vid.com/show-UCOmy... 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

Опубликовано:

17 май 2019

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 141

@emagreser8162 3 года назад

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 Год назад

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

@SuperGeekTime 5 лет назад

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

@SquatUniversity 5 лет назад

Leland Dutcher thank you!!!

@CattaAttoAI 3 года назад

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

@Mark-jf2ls 5 лет назад

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

@thomaswipf7986 4 года назад

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!

@JiaSwan-sb4vx 4 года назад

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

@vtecaccord96 5 лет назад

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

@j.p.7309 2 года назад

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

@blaubeerprinz5291 3 года назад

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

@theyorkshirescubadiver2261 2 года назад

Excellent video, thanks for posting really needed this dude.

@cf2099 4 года назад

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

@mushie1221 4 года назад

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!

@blinehop927 Год назад

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

@antifrail7264 4 года назад

I truly appreciate your expertise!

@Acumenathletics 5 лет назад

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 лет назад

Acumen Athletics thank you!!

@G9bows 3 месяца назад

You are excellent at what you do... Salute

@arturoyjr 2 года назад

Knowledge is power ….Very Helpful 🙏

@tj9382 4 года назад

Great vid very helpful. Thanks.

@nubin0807 3 года назад

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

@dlbm1985 4 года назад

Amazing man. Thank you.

@intellectualninjamonkey2496 3 года назад

You really know your craft. Subscribed.

@TFreshour08 5 лет назад

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 лет назад

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

@AndrewCheuk0819 4 года назад

Will defo give it a try next week!

@linia9723 3 года назад

Thank you so much really informative 😊

@AndersRisager 3 года назад

Definitely going to try this out tomorrow 👍👍

@eivindvoldheim 5 лет назад

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

@SquatUniversity 5 лет назад

Eivind Voldheim thank you!!!

@mtstans Год назад

Thank you for this

@yanglinluo 3 года назад

Thank you Dr!

@pjm_219 4 года назад

Learning so much!

@tonikurkinen9396 3 года назад

Really thankfull for this!

@kallanresnick 5 лет назад

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

@SquatUniversity 5 лет назад

Kallan Resnick you’re so welcome!

@scottviscomi921 Год назад

Thank you so much

@lariosV 5 лет назад

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 RU-vid is better. Thanks you allot !!!

@SquatUniversity 5 лет назад

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

@halilbuz 4 года назад

Very good and informative video thank you.

@a-free-soul 3 года назад

Thank you for this video

@n-i-c5800 5 лет назад

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

@SquatUniversity 5 лет назад

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

@sajithjohnson 4 года назад

Fantastic presentation 🙂

@tonyptone3000 5 лет назад

Thanks Doc Squat!!!! Appreciate it!

@SquatUniversity 5 лет назад

Lazlo Peabody you’re so welcome!!

@ribeironeto_ 5 лет назад

Awesome, good job

@HalsallGYN Год назад

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

@devinjackson7670 Год назад

I love this man

@fabianreyes237 5 лет назад

tremendo profe!! saludos

@muhammetbelkeseli6702 2 года назад

thank you.

@ahmarcamacho8404 5 лет назад

Was having trouble with this, perfect timing

@SquatUniversity 5 лет назад

Ahmar Camacho glad to help!

@jessicasager72 4 месяца назад

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

@Lwhosane Год назад

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.

@JD0702 5 лет назад

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

@SquatUniversity 5 лет назад

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

@denyssergeev6064 5 лет назад

Thanks a lot! 🏋🏻

@SquatUniversity 5 лет назад

You're welcome!

@Mimi-6798 5 лет назад

Best strength COACH 👑

@SquatUniversity 5 лет назад

Nani Tesfaye honored 🙏🏼

@ema3145 5 лет назад

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

@SquatUniversity 5 лет назад

emanuel vaz you’re welcome!

@lakshmipowerlifts Год назад

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

@Michael-qj5sx 3 года назад

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

@edisongabutero9455 5 лет назад

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

@weshallneversurrender 4 года назад

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! 😅

@nox9223 5 лет назад

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 лет назад

Quelqun IciDansLaPlace hope these tips can help!

@jamiecaporosso2132 3 года назад

I need so much help with this

@helenbernabe9133 3 года назад

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.

@Kichidakatsumi 5 лет назад

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 лет назад

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 Год назад

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.

@christopherseat9871 Год назад

Thankyou my clean is much better...

@BrooklynMoor 5 лет назад

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.

@grahampeterson3293 3 года назад

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

@akashgoyal9585 5 лет назад

Thanks you sir

@SquatUniversity 5 лет назад

Akash Goyal you’re welcome!

@akashgoyal9585 5 лет назад

@@SquatUniversity my pleasure sir

@drew78ism 4 года назад

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??

@DaBears08 5 лет назад

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.

@abydleon 4 года назад

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 лет назад

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

@ntavatzis7 3 года назад

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?

@oraclegps 4 года назад

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

@andrewsapp2582 2 года назад

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!

@devynwiesner6211 2 года назад

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

@Kinglear10 5 лет назад

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 лет назад

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

@Aaron-on5ik 4 года назад

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

@SurvivorPSN 4 года назад

I believe there's another video on youtube that addresses this. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-BmuLi_x5pMY.html

@chinocoffee9565 4 года назад

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.

@ruiz3757 4 года назад

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

@IvanCapitani 4 года назад

Subscribed

@SquatUniversity 4 года назад

Ivan Capitani thank you!!!

@MsTwte 2 года назад

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

@MilkySandwich 3 года назад

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

@zandermarkavo3543 2 года назад

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

@brotherjumbi7949 4 года назад

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?

@heemie16 2 года назад

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

@mushie1221 4 года назад

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. :(

@achilles3789 3 года назад

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 ?

@skipwyatt2293 4 года назад

How long should we do this before I start front squatting

@coreyworthingtonii9230 3 года назад

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?

@ulfhethnar3687 5 месяцев назад

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

@matteomannini1205 4 года назад

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.

@patrickedwards5804 Год назад

is that Mike McGoldrick I see in the opening shots?

@Alexmoore612 3 года назад

#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 года назад

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

@daddylongpipe5481 2 года назад

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

@ddunn987 3 года назад

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

@guatebabe321 3 года назад

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

@theposhgrad 5 лет назад

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 лет назад

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

@DWittie 4 месяца назад

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 года назад

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

@ronlobb1797 Год назад

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 ?

@jeremywilson5351 5 лет назад

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

@SquatUniversity 5 лет назад

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

@yoyoyoyoyo6714 2 года назад

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

@lala45531 4 года назад

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 года назад

Work your wrist flexibility

@saaaaaamy 5 лет назад

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

@SquatUniversity 5 лет назад

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 3 года назад

What if on that PVC pipe stretch my elbows hurt?

@scottbeale3241 3 года назад

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?