Sufficient mobility in the barbell front rack position is necessary to perform weightlifting and barbell cycling as part of CrossFit. Improving front rack mobility itself has ripple effects in the sport of fitness, including upper back strengthening and improved shoulder external rotation range of motion (ROM) for inversions and overhead position.  

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Anatomy and Biomechanics

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Barbell front rack position requires strength and mobility through the upper quarter and upper spine. This article will highlight the anatomy and biomechanics of the shoulder and thoracic spine, as shoulder external rotation and spine extension are required for achieving the front rack position while maintaining an upright torso. 

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The shoulder joint is formed by the humerus (arm bone) and glenoid fossa of the scapula (shoulder blade). As a ball and socket joint, the shoulder has a large range of motion (ROM), moving in all three planes. Barbell front rack position requires shoulder flexion (raising arms forward) and external rotation (outward rotation such as with opening a magazine). In this position, adequate shoulder external rotation allows the elbows to remain elevated while allowing the barbell to rest on the shoulders and keeping a loose grip on the barbell. 

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The thoracic spine, or t-spine, is the middle region of the vertebral column that spans from the base of the neck (cervical spine) to the bottom of the ribcage, where the lumbar spine begins. A mobile and stable front rack position requires thoracic spine extension to keep the chest elevated and torso upright. 

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It is important to note that the tricep, the primary muscle of elbow extension, is in a fully lengthened position in the front rack position and is therefore a potential source of restriction with this position. 

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The wrist is also at stake when front rack position is limited, as it is often the element that suffers the most. However, for those experiencing wrist discomfort in the barbell front rack position, poor wrist mobility is unlikely to be the source of the problem. Rather, limitation in the ability to keep the elbows high forces the wrists into an excessively extended position. When mobility allows the elbows to remain elevated with an upright chest, the wrists may remain in a relatively neutral position, eliminating the discomfort.

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Front Rack ROM Restriction: Sources and Solutions

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Shoulder external rotation and thoracic extension are the most important factors to evaluate and treat in athletes with limitations in the barbell front rack position. To address limited shoulder external rotation, start with shoulder ER with pipe and lying press behind the neck. Limited shoulder external rotation may be due to tightness in shoulder internal rotators (subscapularis, pectoralis major, latissimus dorsi), and anterior deltoid. Self-myofacial release performed on these soft tissues using a ball, kettlebell, or barbell is another effective technique for improving shoulder external rotation. We recommend trying rotators smash and pec smash.

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To improve thoracic extension to allow for an upright torso while maintaining elevated elbows in the front rack position, upper back roll and front rack fixer are helpful exercises. These exercises address both thoracic spine joint stiffness and tightness in muscles, such as latissimus dorsi and the pectorals, that can limit thoracic extension. 

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When mobility allows for elevated elbows with an upright chest, the amount of wrist extension required is minimal. Therefore, only when shoulder external rotation and thoracic extension have been deemed sufficient and front rack remains limited should wrist and elbow range of motion become the focus of treatment. For the few who fall into this category, start with banded wrist mob.

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Beyond mobility restrictions, upper back muscle activation is critical for the barbell front rack position. As previously mentioned, scapular retraction and elevation help create the stability of the front rack position and allow for an upright and open chest in this movement pattern. This position requires strong and active periscapular muscles, including the mid and lower trapezii. To address front rack position limitation due to upper back weakness, exercises such as overhead activation are particularly important.

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Interested in a personalized mobility plan to address front rack range of motion? Try GOWOD free for 14 days here.

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