Simple Front Rack Position Alternative For Wrist Or Elbow Pain

October 23, 2019

 

Let me know if this sounds familiar…you love front squats, but the thought of them makes your wrists and elbows cringe.  

 

Unfortunately, these moves require an extreme amount of wrist and elbow mobility which is why today, I’m going to show you an awesome alternative to the front rack position so you can still get your front squat game on, without all of the agony!  

 

If you’re thinking I’m going to show the variation where you cross your arms over your chest, then shame on you, because no one should ever be holding a barbell like that!  

 

The version I’m going to show you in the video above, allows you to keep your elbows high, but without requiring a ton of wrist extension and elbow flexion.  

 

EQUIPMENT NEEDED

All you’re going to need is either a pair of towels or your lifting straps.  Either work fine, just depends on personal preference.  

 

HOW TO PROGRAM THIS

You can program this just like you would your normal front squat with the same reps and sets but this alternative is a just like anything new you learn, it takes a little while to get the feel of it but it’s worth if if you want to spare your wrists and elbows. 

 

While you’re getting a feel for it, I’d recommend dropping your weight, stepping away from the bar in this alternative position and just hang out while you get used to it. From there, slowly add more weight until you’re comfortable. 

 

 

ABOUT COACH MATT PIPPIN

 

 

Matt is a Strength and Mobility Coach with over 15 years experience in his field. He's coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. CLICK HERE to learn more.

 

Certifications:

  • NSCA Certified Strength and Conditioning Specialist

  • Level 3: Fascial Stretch Specialist

  • Level 1: Institute of Motion Health Coach

  • Certified FRC Mobility Specialist (FRCms)

  • Level 1 Kinstretch Instructor

  • Weck Method Qualified

 

 

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