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Mobility - Super Front Rack

Mobility - Super Front Rack

This exercise will aid in improving overhead position and the front rack position. You can perform the exercise using a moderate resistance band tied off at about knee level.

IMPROVES: Overhead positioning and front rack positioning

TEST: Gauge your shoulder flexibility by racking the bar in preparation for a front squat

EXERCISE:

 

1. Loop your hand through the resistance band and grip both strands to ensure a solid handle.

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2. Rotate your hand palm up. As you turn your back towards the band, step forward and rotate the shoulder outward.

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3. Maintaining the hand position, begin to rotate the shoulder beneath the band and stand upright to increase tension in the shoulder. Try to create a straight line from the bicep down to the lower back.

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4. Leaning forward with your weight, increase the rotation in the shoulder. If the elbow begins to fold outward, grab it with the opposite hand to keep it in line.

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This exercise will help to develop flexibility and range of motion in overhead positioning and front rack positioning

RE-TEST: Reassess your shoulder flexibility by racking the bar in preparation for a front squat.

 

Credit: Becoming a Supple Leopard, Kelly Starrett MobilityWOD.com

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