Front Rack Stretch

The Front Rack Stretch is a mobility drill that opens up the lats, triceps, wrists, and shoulders so you can hold a barbell or band close to your throat in a clean rack position. It trains the flexibility you need to keep your elbows high and your chest up when receiving a clean or front squat.

Face a squat rack with a barbell set at shoulder height, or loop a band around a sturdy post. Place one hand through the band, or hook the fingers of one hand under the bar from below so the palm faces up and the bar rests in your fingertips. Step away until your arm is straight and your shoulder is slightly in front of your hand.

Keep your wrist and forearm vertical, then bend your knees and sink your body down and slightly back to drive the elbow up under the bar or band. Your elbow should point forward, not out to the side. Hold the stretch while you feel tension in your lat and triceps, then relax deeper into it. Switch sides and repeat.

Breathe in slowly through your nose and exhale fully through your mouth. Let each exhale help the lat release so you can sink a little lower. To make it easier, use a lighter band or set the bar lower so there is less stretch. To make it harder, sink lower, step farther back, or hold the end range a few seconds longer.

Fault: The elbow flares out to the side. Fix: Turn your armpit forward and pull the elbow in toward the midline so it points straight ahead under the bar.

Fault: The wrist bends backward or the hand grips the bar too tightly. Fix: Keep the palm up and the fingers relaxed, letting the bar rest in the fingertips while the forearm stays upright.

Fault: You hold your breath and tense up. Fix: Breathe slowly and let the lat release on each exhale; the stretch should deepen instead of fighting back.

Fault: The shoulder rolls forward or the back rounds. Fix: Stand tall, keep your chest up, and think about building the clean rack position with a high elbow and a stacked shoulder.