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Memes, 🤖, and Arms: FRONT RACK POSITION? USE TO WARM-UP FOR FRONT SQUATS, CLEAN& JERKS If you want to move efficiently during your clean & jerk or thruster (ANYONE DOING THE CROSSFIT OPEN 17.5 WORKOUT) you must establish a solid front rack position. Your elbows need to be pushed up & out, with your hands outside shoulder width (this is an externally rotated position). This arm position will allow you to efficiently drive the bar into a stable overhead position (which means you'll create more power & waste less energy). Start this stretch kneeling next to a bench or high box. Keep your elbows together (as much as possible). Pull your hands as wide as possible. Next, tuck your hips under yourself (posterior tilt) as you pull your chest back & down (similar to the prayer stretch). Doing this will bring out a good stretch in the lats (sides of your back) & for some in the shoulder as well. Try not to arch your low back!! Hold this stretch for 5-10 seconds & do 5 rounds. Re-test your front rack & see if you can get into a better position after. This will tell you if this exercise is right for your body! __________________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. __________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip mobility USAW physicaltherapy lifting crossfitter 17point5 crossfitopen
Memes, 🤖, and Arms: FRONT RACK POSITION?
 USE TO WARM-UP FOR
 FRONT SQUATS, CLEAN& JERKS
If you want to move efficiently during your clean & jerk or thruster (ANYONE DOING THE CROSSFIT OPEN 17.5 WORKOUT) you must establish a solid front rack position. Your elbows need to be pushed up & out, with your hands outside shoulder width (this is an externally rotated position). This arm position will allow you to efficiently drive the bar into a stable overhead position (which means you'll create more power & waste less energy). Start this stretch kneeling next to a bench or high box. Keep your elbows together (as much as possible). Pull your hands as wide as possible. Next, tuck your hips under yourself (posterior tilt) as you pull your chest back & down (similar to the prayer stretch). Doing this will bring out a good stretch in the lats (sides of your back) & for some in the shoulder as well. Try not to arch your low back!! Hold this stretch for 5-10 seconds & do 5 rounds. Re-test your front rack & see if you can get into a better position after. This will tell you if this exercise is right for your body! __________________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. __________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip mobility USAW physicaltherapy lifting crossfitter 17point5 crossfitopen

If you want to move efficiently during your clean & jerk or thruster (ANYONE DOING THE CROSSFIT OPEN 17.5 WORKOUT) you must establish a soli...