How To Get A Better Rack
The rack position is the source of much pain and frustration for many athletes. The inability to get into a good rack position affects your ability to effectively press, push-press, or jerk a barbell overhead. You’ll also be far less effective in your front squats and, of course, your cleans. This is usually caused by some tight muscles throughout your upper body such as the latissimus dorsi, teres major, posterior deltoid, and triceps. The wrist flexors are also a common culprit. I highly recommend reading Kelly Starrett’s articles on stretching the lats and triceps. Also, read Greg Everett’s “Olympic Weightlifting: A Complete Guide for Athletes & Coaches” for some good ideas on how to stretch the wrists, or just ask a coach who has read these. Today, our focus will be on the teres major and posterior deltoid. Don’t get too caught up in the anatomy as our primary focus is to mobilize the restricted range of motion. Here’s a stretch that’s sure to improve your rack position.
1. Start with a length of PVC pipe, grip it in your left hand with your thumb pointed downward.
2. The PVC should rest on the outside of your left arm, grip the lower portion with your right hand.
3. Keep your left elbow pointed forward as if you were in a rack position. Keep your shoulder back and down.
4. Using the back of your left arm as a pivot, pull the PVC pipe up with your right hand to externally rotate your upper arm.
5. You should feel a stretch in the back of your shoulder and/or the back of your armpit.
Once you are in a stretched position, implement contract-relax techniques to make this stretch even more effective. Contract for 5 seconds by internally rotating your left arm as if you were arm wrestling. Relax for 10 seconds but keep tension by continuing to apply tension with your right arm. Five cycles of 5 seconds on and 10 seconds off is the standard prescription.
Don’t forget to switch sides and stretch your right side as well. Trust me, you don’t want a lopsided rack. In addition to this stretch and the few I mentioned earlier, make sure you are also working towards increasing your mobility in your thoracic spine. T-spine mobility is also essential to a pain-free rack position. Still not sure how to perform this stretch? Simply ask one of your coaches.
PC or Mac?
Clean & Jerk Warm Up
1 x 500m Row
Lunges – Round the Clock
10 Dislocates w/ 15# bar or 5# plate on PVC
Super Couch Stretch w/ Band
Circuit, 3 sets:
10 sec Squatting Quad Snatch Position
10 sec Standing Overhead Position (hold the top position of an Overhead Squat)
10 sec Overhead Squat Position (hold the bottom position)
With barbell + technique or light plates:
3-2-1 Part Pause Muscle Clean
3-2-1 Part Pause Power Clean
3-2-1 Part Pause Power Clean + Front Squat
3-2-1 Part Pause Clean
Jerk Practice (Power or Split)
Tall Jerk (Power or Split), behind the neck x 3
Jerk (Power Jerk, behind the neck or Split Jerk Behind the Neck), x 3
Tall Jerk (Power or Split) x 3
Jerk (Power Jerk or Split Jerk) x 3
Four sets of:
PowerClean x 188.8.131.52
(rest 10 seconds between each single)
Rest 2 minutes
Metcon (3 Rounds for time)
Three sets for times of:
250 Meter Row
Wall Ball Shots x 20 reps
32/24 kg Kettlebell Swings x 20 reps
Rest 3 minutes
Cut Season Cash Out
Out of Town WOD
5 ROUNDS FOR TIME: RUN 400M SPRINTS,