Closely relating to the squat, the front rack position is often approached improperly. This is not a relaxed position. The purpose is not to find a comfortable position, it is to find a solid support position to put a barbell in order to maintain proper position to squat and to catch a clean. A proper rack position will go a long way towards maintaining proper posture which we discussed with the body weight squat. The common rack position seen is with the shoulders forward with the hands relaxed. This causes the upper back to curl over and the bar can sometimes sit behind the shoulders and deep in the neck rather than being supported by the shoulders and clavicle.
Rather than being relaxed, the rack position should be thought of as a position from which you are going to try to apply force, even when simply standing with it. The hands should not be relaxed, but all four fingers should have tension on the bar. The bar doesn’t need to be in the palm and gripped excessively, but it should be tight in the fingers. This will also create tension throughout the and and arms, creating a sturdier platform for the bar. The shoulder blades should be kept back and down, while the bar sits on top of the shoulders and collar bones. The elbows should be held high, but not so high as to sacrifice shoulder position. I believe too much attention is payed to high elbows and the position of the shoulder is not addressed enough. Seeing as the bar is in direct contact with the shoulder, this are should be addressed first, followed by the elbows.
Everything should be held tighter, whether you are catching a clean, preparing for a front squat, or loading for a jerk. The differences in the pictures may seem subtle, but the feeling and effect is night and day. Fixing this position has helped my front squat, jerk, and clean significantly. Small details make the difference.
Sorry folks, class is pushed back 2 hours and there is no open floor. There will be limited Barbell Club platform time from 8:30am-10am. But that literally means – stay on the platform. Foundations is running from 9:15ish to 10:15am and the class is large so we need the floor space. Class schedule resumes to normal on Sunday. Thanks for being so understanding.
Crossfit Greenpoint is putting together a fundraiser for YAI, the company for which Rich works. It is a non-profit organization determined to enhance the quality of life, teach independence and advocate for the rights of those diagnosed with developmental disabilities.
We will be having an event at tbd in Brooklyn on March 8 to raise funds for our team running a 5K on June 7. Here are a few ways you can help us out. I hope to see some of you there!