This is the only mobility drill I ever did, and it took me from not being able to touch the bar to my throat, to having the bar almost fully resting in the front rack position with elbows high. Didn't even take that long. I did about 5 minutes of mobility work every other day for two weeks

Gregg is being relentless with the knowledge lately 👌

Thanks a lot, Greg. This really hits the spot.

Excellent video, Greg. Thanks!

Thank you so much for everything Greg, you are the best

Wow! Love the simplicity. So effective. Thank you for hacking away at the unessential.

Just what is needed in my arsenal, thanks

I knew within the first couple seconds you were gonna call out the one arm at a time thing so many ppl do

Thanks!!

Great stretch

Thank you very much. Con este articulo todas las dudas despejadas y lo mejor también el camino se esta despejando para mejores progresos en este sublime deporte.

This really is a great stretch. I make anyone practice this that says they can't front squat because of the rack position, and it always works

@TheLouisianan

4 жыл бұрын

I wish something worked for me. I try this and I can't get my arms even budge. They just stay vertical.

@YouCallThataKnife253

4 жыл бұрын

@@TheLouisianan Maybe start by rolling, first? Get your triceps and forearms loose

@TheLouisianan

4 жыл бұрын

@@YouCallThataKnife253 yeah it's a work in progress. I have no issues snatching so I dont see it being thoracic issues, but it may be something as simple as my triceps. I'm coming off a pretty press intense program so theyre probably tight.

@a29miller

6 ай бұрын

Love the idea of this, but when I get in that position, sadly I can’t even get my elbows up at all. Any thoughts on how I can progress up to the point where I can hit this stretch you are showing? Thanks!

@YouCallThataKnife253

6 ай бұрын

@@a29miller Are you able to produce that positioning without the bar, or are your elbows still stuck?

great !

Well I have been doing this for just 2 days and the change in my rack position is massive

@CatalystAthletics

4 жыл бұрын

Rad.

The succinctness of delivery always impresses, thanks again.

@Zyberwoof

4 жыл бұрын

I was going to say the same thing. I don't know how good this advice is yet. But this video and the stretch itself are quick, simple, and practical enough to make me anxious to test it out.

I'm gonna give this some run... I've been looking for ways to work that mobility

Juggernaut has a video with Quinn Hennoch with a front rack stretch too, I found that helpful

Nice! I never thought to change the hand position to stretch different areas and find the problem area. I'll definitely start adding this! Hey Coach Gregg, on a side note, your looking ripped!!! Your training and nutrition must be dialed in because this is the leanest I think I have seen you in videos. Congrats.

This's probably the only front rack stretch you need if you're short on time

👍💪

I can barely stand holding the bar like this. When I used to power lift I wrapped my arms around the bar cause I lacked shoulder mobility. I am starting to do this stretch and can barely lift my elbows, is there a different stretch I can do to accentuate this one? I like the simplicity. Thanks.

@CatalystAthletics

3 жыл бұрын

try these as well - kzread.info/dash/bejne/eYmAuNlmiKq4dKg.html kzread.info/dash/bejne/eop5zJmcopi_fM4.html

@adamschneider868

3 жыл бұрын

@@CatalystAthletics Thank you. Keep up the great work. Mobility is the most important and the greatest driving factor in strength.

I just stumbled into this video and I'm just starting to learn O lifts but I have ZERO mobility in this regard. Even with this stretch, my elbows don't budge a centimeter forward from the starting position (forearms perpendicular to the floor). Is there another regression for this stretch??

@CatalystAthletics

3 ай бұрын

Really just general shoulder mobility. Here are some to try - kzread.info/dash/bejne/ga2q07CNidK0e7A.html

Is there something similar for the snatch?

@CatalystAthletics

4 жыл бұрын

kzread.info/dash/bejne/eYmAuNlmiKq4dKg.html kzread.info/dash/bejne/eop5zJmcopi_fM4.html

Do you recommend use a mirror to fix some fails trainning?

@CatalystAthletics

4 жыл бұрын

Not really. If you really have no idea how your body is positioned, it may help at times, but it only helps if you know what you're looking for, and in my experience, those two things never go together.

@pacodavid2012

4 жыл бұрын

@@CatalystAthletics actually, im doing t-rex cleans, i pull the bar too soon (at heavy cleans) and i dont know how fix it. Do you recommend use a mirror?

@CatalystAthletics

4 жыл бұрын

@@pacodavid2012 No. It takes longer to see, recognize, process and adjust than the entire turnover duration, so there's no way watching yourself in a mirror is going to help correct that. Do the drills in this video - kzread.info/dash/bejne/nXyjk7uelNPRgqg.html And if needed, you can watch yourself in the mirror for the first two.

What if in this back squat rack stretch position I feel pain in my elbow?

@CatalystAthletics

3 жыл бұрын

That's normal from that joint straining to make up for a lack of flexibility in the shoulders. Don't push to any actual elbow pain, and spend extra time on the stretches in here - kzread.info/dash/bejne/ga2q07CNidK0e7A.html

Is it normal to be able to snatch significantly more when using straps? Or would that be indicative of some type of technique flaw? Thanks!

@CatalystAthletics

4 жыл бұрын

Yes it's fairly common. Indicates you have inadequate grip strength and/or a timing problem releasing the hook grip in the turnover (if you do). In either case, you need to quit snatching with straps, or at least reduce strap use significantly and work on your grip strength.

@drewsus

4 жыл бұрын

@@CatalystAthletics My grip strength is actually really good. However, I don't release my hook grip. Could that be the problem or just something I need to change in general? Thanks.

@CatalystAthletics

4 жыл бұрын

@@drewsus Then you're relaxing your grip during the turnover... and you have zero excuse for it if you have a strong grip and don't release your hook grip. Just hold onto the bar!

@drewsus

4 жыл бұрын

@@CatalystAthletics I've been trying to avoid the 'death grip'...perhaps I went too overboard with that and need to find a happy medium. Thanks.

@CatalystAthletics

4 жыл бұрын

@@drewsus Death grip is fine until it's overhead.

Although this is a great stretch, for people who doesn't have an adequate throacic extension or improper breathing technique they may not feel any stetch at all. The person should be in a proper position at first in order to execute this stretch properly.

@CatalystAthletics

4 жыл бұрын

As long as they're not hinging at T/L junction or hyperextending L-spine, they'll be fine... and even when doing those 2 things, they'll still get a stretch because they can still protract the scapulae and lift the elbows since both motions are relative to the T-spine, so really its orientation is minimally relevant. Adequate T-spine mobility and knowing how to breathe and brace are both important for successful cleans, but neither has to be perfect for this stretch to be effective. kzread.info/dash/bejne/maeGlJJqocW3ZdY.html