170516 - Tip Tuesday - Front Rack Position
Let's talk about the "FRONT RACK"! This position is used during the clean, the front squat, and BB front rack lunges/step ups. Ideally, your chest is up, shoulders are back, and elbows are high! The bar should be resting on your delts/shoulders so that the full impact of the weight isn't crashing down or pushing down on your wrist.
Imagine for me, that your elbows have lazers in them and you want to shoot some bad guy standing on the horizon, oh and did I mention it's a quick draw too! Get him before he gets you! BANG! Once you're in the happy high elbow position, if you're doing multiple lunges or squats, release a few fingers from the bar to relieve some tension on your wrist and give yourself a better chance of keeping those elbows up!
Mike is demonstrating SAD LOW ELBOWS for us. The bar isn't able to rest on his chest and the bulk of the weight is sitting in his hands causing his to have discomfort in his wrist and adjust his lunge slightly to accommodate the bar being further forward than it should be. When Mike is doing the HAPPY HIGH ELBOWS, he can take most of the weight onto shoulders and his wrists aren't suffering from the position.
Try thinking about Happy Elbows next time you're in the "Front Rack" position!
If you're saying to yourself...BUT I can't get my elbows into that position! Check out this tutorial video from the Movement Fix with Dr. Ryan DeBell for some mobility tips to make that Front Rack easier for you!
WARM-UP
3 rounds
15 cal Row/Bike
15 KB Swings (light!)
15 Squat Hops
5 Pull-ups (scaled to how you’re going to do them during the WOD)
MOBILIZE!
Good Mornings
Prayer Stretch
STRENGTH
Deadlift
Percentages are based off of last week's modified 1RM (old 1RM plus 10#)
10@EB
5@75%
3@85%
1+@95%
WOD
Frantasia (Compare to 170418)
Speed/Scaling
21-15-9
Thrusters 75/55
Banded Pull-Ups
RX/PR
21-15-9
Thrusters 96/65
Pull-Ups
Heavy
21-15-9
Thrusters 135/95
Weighted Pull-Ups 25 Vest/15 Vest
Strict
21-15-9
Front Squat, Pause, Press 95/65
Strict Pull-Ups