Rack Position Problem: Power clean and Front Squat

Discussion in 'Strength & Conditioning Discussion' started by LZD, Dec 15, 2012.

  1. LZD

    LZD Purple Belt

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    I don't have the necessary flexibility of the wrists to hold rack position. My elbows are low and I can't get the weight resting on my deltoids.

    Anyone know of legit/informative sources detailing how to remedy this problem? I vaguely recall some methods being discussed here, but for the life of me cannot find them.

    I would love to be able to power clean and front squat properly.

    In the meantime, whilst working on these issues, are there any alternative movements that would grant similar benefits to the PC? Clean high pulls? Etc?
     
  2. Twisted Elbow**

    Twisted Elbow** Blue Belt

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    What helped me was to load the bar in a rack and practice walkin out with it. Awkward at first but you get used to it.
     
  3. RedNeckJiuJitsu

    RedNeckJiuJitsu Black Belt

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    This and stretch.
     
  4. Jake Pudenz

    Jake Pudenz Green Belt Professional Fighter

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  5. ThePitBull32

    ThePitBull32 Green Belt

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    What has helped me with mobility is the following set up:

    With the bar racked, I grip it with my palms facing down, then roll the bar as far back as possible, then get under the bar and unrack it.
     
  6. Keilza

    Keilza Green Belt

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    I have a slight problem with this as well but atm it is getting less of a problem as I continue to stretch my wrists. Will check out some of the advice in this thread once I'm home.
     
  7. redaxe

    redaxe Silver Belt

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    You probably need to rack it closer to your neck. The bar should literally be on your throat. You will kind of feel like the bar is choking you, but that's OK, you will get used to it.

    Also your grip might be too wide. It's easier to keep your elbows up with a narrower grip.
     
  8. Linds

    Linds Orange Belt

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    you got straps?

    do this and try to get closer over time

    [​IMG]
     
  9. LegioTitan

    LegioTitan Guest

    It's been my experience, especially with people who come from a BB or bench heavy routine, that the tricep is resisting a good rack position quite a bit. In fact I rarely make progress focusing on wrist mobility with people.
    I've had much more success with stretching the triceps and upper back.

    But then, fuck do I know.
     
  10. Pearse Shields

    Pearse Shields Amateur Fighter

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    I was going to suggest perhaps tight lats, but triceps also makes sense. You'll gain relatively little from more wrist flexibility.
     
  11. redaxe

    redaxe Silver Belt

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    Yeah and for front squats you only need like 2-3 fingers on the bar, not all of them. Letting at least the pinky and ring finger come off the bar seems to alleviate any wrist issues pretty quickly.
     
  12. LZD

    LZD Purple Belt

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    Many good suggestions here. I can't wait to get near a barbell and work on this.

    May I ask which particular stretches of the tricep and back are recommended?
     
  13. JauntyAngle

    JauntyAngle International man of mystery

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    IIRC this video has some good exercises for improving your flexibility for the rack position:

    http://californiastrength.com/video...s-for-the-upper-body-in-olympic-weightlifting

    When I want to stretch my triceps I usually do the one on the left here:

    [​IMG]

    I guess it is good for shoulder mobility as well. I usually don't need the towel, I can at least get my fingers together (used to be able to get palm to wrist), but you can use a towel or belt if you need one, and progressively bring your hands closer together.
     
  14. Tosa

    Tosa Red Belt

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    If you're not front squatting as assistance for the full clean, you could to zombie front squats, with the arms held forwards.
     
  15. Fighting Sprite

    Fighting Sprite Green Belt

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    Is there anything wrong with just using thumbs to hold the bar up? That's felt the most comfortable, to me. I'm not sure if I'm fucking something up doing that.
     
  16. redaxe

    redaxe Silver Belt

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    Are there any advantages to that over the crossed-arms aka bodybuilder-style front squat?
     
  17. belph

    belph Pissing into the wind.

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    I feel like the bar might have a better chance to slip. Then again, I'm not sure. I've never tried it. You could use straps or something.

    Nothing significant. It would be easier for most to hold, that's all that comes to mind.
     
  18. Tosa

    Tosa Red Belt

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    You can drop the weight easily, if needed, and it encourages better technique.
     
  19. LZD

    LZD Purple Belt

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    This is something I have also wondered about. Anyone?
     
  20. Tosa

    Tosa Red Belt

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    You're not really using your fingers or thumbs to hold the bar. Or at least you shouldn't be. The bar rests across the shoulders and clavicles, and if the elbows are held high enough, it stays that way. Sure, you can support some weight with your thumbs or fingers, but at that point you've messed up the technique, and you really should ask yourself why you're doing sloppy front squats.
     

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