Improve Your Front Rack Mobility (HIGHER ELBOWS!)

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Do you have a though time getting your elbows up in a front squat or clean? This video is here to help!
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Опубликовано:

30 июн 2021

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Комментарии : 66

@gustavovergara646 3 года назад

I'm currently struggling with this, it's incredible how everything you teach is free, thank you!

@SquatUniversity 3 года назад

You're welcome! Hope this can help!

@catedoge3206 2 месяца назад

2 years passed. how's your front rack now?

@anthonypaulson7073 3 года назад

That hardest part about these tips is that I need a friend!

@erinkastenschmidt8441 Год назад

Excellent video. I love how you added info on how to program these tips. Thank you.

@AndersRisager 3 года назад

I just watched your video from 2 years ago on the same topic... I love this stuff!!!

@calvintrainer1212 Месяц назад

Thank you for this tutorial. I will try this tomorrow ASAP

@w_4ca 3 года назад

Whenever I compliment a woman’s front rack they seem to get the wrong impression

@johnlee7699 2 года назад

Depends on how much stiffness you have 😂

@katie_fit_95 Год назад

Very good video. Tried it and highly recommend it.

@ThatGuyAlon 3 года назад

You post this on my max effort front squat day. Love to see it

@SquatUniversity 3 года назад

Hope it can help! Have fun with squats today!

@smolboyi 3 года назад

*Awesome* video, wow, thank you

@pintorespanol6123 3 года назад

Wow ... an awesome quote!!

@danieladamson860 3 года назад

Just bought your Milo book!

@squatsontheroad 3 года назад

Another good ang help full video, thanks and greetings from Poland

@Active053 3 месяца назад

Best channel

@ujjwalprasad5548 3 года назад

Sir could you please do a vedio on ACL surgery and tips and tricks for rehab process. Btw great content, helped me a lot.

@blue_samurai_zero 3 года назад

Very useful.

@colebench1490 3 года назад

I was looking for this yesterday. Almost on time 😂

@SquatUniversity 3 года назад

Sorry I was a day late! Hope this can help in the future!

@colebench1490 3 года назад

@@SquatUniversity I will definitely use this!

@JATHARMOHAN 3 года назад

Informative sir 🙏

@SquatUniversity 3 года назад

Thank you

@blue_samurai_zero 3 года назад

Very useful

@TyronPiteau 3 года назад

Great video Aaron! Thanks 🙏. Where did you get that pull up bar set up? Is it Rogue Fitness?

@CalixtoErico 3 года назад

You read my mind with this. I hav to buy the strap but I'm to know where to start to improve my rack position.

@SquatUniversity 3 года назад

Hope this can help!

@jeventry Год назад

"You need a friend" Well, first problem...

@abhistraj5732 2 года назад

Nice 💯

@jonathanaholmes 3 года назад

As always, great content! When checking Ed's lat stiffness, with on hand you aided him in overhead extension. What is your other hand doing behind his torso? Are you holding the lat checking for tightness? Stretching the lat by mechanically lengthening? Thanks in advance!

@SquatUniversity 3 года назад

I'm holding his shoulder blade to limit it from excessively rotating out to the side. This way we can get a really good feel for the lat's flexibility.

@jonathanaholmes 3 года назад

@@SquatUniversity Awesome! Thanks for the reply.

@ichiroutakashima4503 3 года назад

Thanks for this video. I've always had a problem on how to do this. The clean and jerk. I always end up having a bruise on my collarbone.

@TheNizoubizou 3 года назад

Same problem, did a front squat this week and ended up with two bruises on my collarbone

@nick-xu1714 3 года назад

My knee cap pops in a very uncomfortable way when I straighten my leg. Do you have any tips to fix this or is it something that I’ll be stuck with? I’ve worked a lot on trying to loosen the lateral portion of my quads/IT band and nothing seems to help.

@SquatUniversity 3 года назад

Check out my youtube video "4 tips for knee pain" and try the tests I show.

@patrickkelly8418 3 года назад

Hi, Doc. Been following your channel for a while. Even if I do lat and wrist stretches, it is pain in my hands (mostly my left) in the middle of hand just below pointer and middle finger knuckle that radiate to my wrist is what slows me down for clean and jerks and front squats. I don't appear to be overly stiff in the lats. Any ideas or references that can help (I did your previous steps to stretch lats and wrists and do plan to try the rack with straps from today as well).

@Cocked_dolly_grip 3 года назад

I struggle with the same issue on the same hand. I went to an orthopedic specialist who told me it was my grip and has me wear a wrist brace that loops around your thumb. I wore it everyday for a month and have noticed a big difference. I still have issues every now and then do I make sure to keep the brace in my bag for those one off days. This is the one I bought off Amazon, and it’s covered by FSA/HSA too. Limited-time deal: Doctor-Developed Wrist Brace - Copper Hand Brace - Carpal Tunnel Wrist Brace - Wrist Support for One Hand - Registered Class 1 Medical Device w/ Doctor Handbook - Left/Right Wrist Splint www.amazon.com/dp/B072392YGD/ref=cm_sw_r_cp_api_glt_fabc_dl_B2M7ECTE8143QB8QWAY0?_encoding=UTF8&psc=1

@patrickkelly8418 3 года назад

@@Cocked_dolly_grip Thank you. Can certainly give that a try. Did the othro say that over time while using the brace, the issue would resolve so you wouldn't always need the brace?

@Cocked_dolly_grip 3 года назад

@@patrickkelly8418 yes, that’s what the ortho told me. I would have issues specifically for back and shoulder days but was instructed to wear the brace for every single workout for a month, regardless of what I was working out that day. I did taper down wearing it after that month, I didn’t just stop wearing it from one day to the next. I’m now to the point where I’ve only used the brace once or twice in the last month.

@islamabouelata6575 2 года назад

That's useful, my (noob) question here is what is the reason in the first place for having the elbows up? is it making the clean easier in any way? it's a relatively weird and unnatural hold (a looks quite dangerous too), so I'd love to learn what the rationale for it is. Thanks in advance.

@strawberryyogurt0 Год назад

Noob here. But I’m guessing elbows up has to do with getting your shoulders up even higher into a position to support the barbell in the front rack position. You could even test it yourself. Try balancing the barbell in the front rack position without the elbows up (or elbows pointing down). Then repeat but this time with elbows up. Notice how your shoulders creates a better support with elbows up. My biggest issue is trying to get a full grip on the barbell in the front rack position.

@seanmy3884 3 года назад

Could you make a video on how to compensate for a very long femur with proper form? Or if this already exists can someone point me in that direction.

@CrossFit904 3 месяца назад

How would you scale the eccentric lower for someone who doesn’t have chin-ups yet? Thanks so much 💪

@paigeluz839 3 года назад

One of my elbows caves in when I’m front squatting but my elbows are up. What could be causing that?

@Wolf626man 2 года назад

What can I do for my wrist flexibility for this position?

@IgorMikeshin Год назад

It's probably too late to ask, since the video is one year old. Just saving the question to copy when there's a better opportunity. In the back squat videos, you emphasize that depending on the femur to body ratio, some can lean more than others. Does it also work with front squats, i.e., is it ok that my elbows go down because I lean a bit on a front squat due to my long femurs?

@vzimm2813 2 года назад

What if you feel tightness in your biceps in front rack?

@fazzolarijames 3 года назад

There’s an old video on this channel which contains a few other stretches - these fixed my front rack completely. Try them if this video doesn’t fix you up.

@johnlee7699 2 года назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Wx9lG1VTf-Q.html

@philv9876 Год назад

did you shoot this in Chicago? pretty windy

@ronneville8477 Год назад

What if it’s not my lats?? Feels mor like my shoulders. When I internal and externally rotate my arm I go back all the way.

@sebastiankandora9364 3 года назад

Hi. I have a question that has nothing to do with this but please I beg you to answer. is it possible to have incredible strenght in your lower body but not being able to deadlift 2.5x your bodyweight because of very little core and upper body strenght, lifting half of that weight instead?? I think this because when I deadlift I barely feel my legs working, and all the post workout fatigue stays in the lower back and upper body. Resuming... Is it possible to have legs as strongs as the legs of a man who can deadlift 430 lbs while deadlifting 220 lbs max due to lack of core and upper body sttenght?? I'd really aprecciate if you could answer that. PD: Believe me, I have a very decent technique

@strawberryyogurt0 Год назад

My thoughts on the deadlift is if you’re not feeling it in your legs (but feel it mostly in your lower back and upper body), you probably don’t have decent technique.

@marcelochong4065 3 года назад

My front hand cannot ban out to let the bar rest on my front chest and shoulder.....

@johanboshoff2449 3 года назад

Dr. Aaron thank you for the helpful videos. I’ve used this protocol to help with lat stiffness. But where I’m struggling to progress and currently dealing with a lot of discomfort is both my wrists when I have the bar up. Wrist extension is very limited and painful, pain down the left thumb into wrist and middle to pinky fingers on right hand. When doing basic extensions to warm up and stretch my wrists I can’t keep my fingers straight. I just can’t seem to find a specific tight area in my forearms. I do have sore elbows as well which makes me believe it’s a tight muscle somewhere. Apologies for the long script. Perhaps you have a video or section in your book I can revisit for advice?

@SquatUniversity 3 года назад

How is your lat flexibility? I know you've said you're working on it - but do you find great flexibility after or still fairly limited?

@johanboshoff2449 3 года назад

It’s improved quite a bit, but it was very restricted and I’d say need a LOT more work. I usually end up doing zombie squats because the pain in my elbows and wrists are just too distracting when I front squat.

@AGC828 3 года назад

I don't know if this isn't my problem. I've never felt comfortable front squatting. I can raise my elbows but for some reason it always feels like the barbell wants to roll off my chest Perhaps I don't get the bar touching my throat or close enough to my throat. NO problems back squatting resting the bar on my delts.... Feels unnatural to me...like writing with my left hand.

@mr-iz8cx 3 месяца назад

You need to make sure the bar is resting on your delts. You want your shoulders forward, acting as a platform for the bar, at the same time keeping your scapular/rhomboids, lats engaged properly. It's not easy to coordinate, and takes practice 🖖

@mr-iz8cx 3 месяца назад

You need to make sure the bar is resting on your delts. You want your shoulders forward, acting as a platform for the bar, at the same time keeping your scapular/rhomboids and lats engaged. It's not the easiest thing to coordinate 🖖