How To Get A Better Rack
Written by Calvin Sun

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.
Internal Rotation Stretch CrossFit Invictus San Diego
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.
Internal Rotation Finish CrossFit Invictus San Diego

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.
Internal Rotator After CrossFit Invictus San Diego

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, read more in my previous post here. Still not sure how to perform this stretch? Simply ask one of your coaches.

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Kienthuclamdep.vnJeremy DrenningJane maithivuminhkyanhTôn Quyền Recent comment authors
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Kienthuclamdep.vn
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Kienthuclamdep.vn
Jeremy Drenning
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Jeremy Drenning

I am my coach! Live in the middle of no where. Thanks for the tips though!

Jane maithi
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Jane maithi

thank for sharing
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vuminhkyanh
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vuminhkyanh

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.

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Tôn Quyền
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Tôn Quyền

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. Không gian đẹp , Tho tan gai , Nhung cau noi hay ve tinh yeu , Nhung vu an hiep dam , Chuyện tình yêu , Nha hang , Gia vang , Clip Aoe hay , Game dua xe , Du lịch Việt Nam

Em Yeu The Thao
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Em Yeu The Thao

Once you are in a stretched position, implement contract-relax techniques to make this stretch even more effective

Không gian đẹp , Tho tan gai , Nhung cau noi hay ve tinh yeu , Vu an hiep dam , Chuyện tình yêu , Nha hang , Gia vang 9999 , Aoe , Game dua xe , Loi chuc 8-3

trankhoa
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trankhoa

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. nang nguc | phim hanh dong | tin the gioi | tu vi | xem boi | anh thien nhien | anh bia | phong thuy

Lữ Linh Kỳ
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Lữ Linh Kỳ

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
Suc khoe, mang thai, day con, sao han, mon ngon, truyen ma

Vũ Quan
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Vũ Quan

This is external rotation

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title="tau ngam"

Nguyễn Hùng
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Nguyễn Hùng

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.

Không gian đẹp , Tan gai , Nhung cau noi hay ve tinh yeu , Vu an hiep dam , Chuyện tình yêu , Nha hang , Gia vang 9999

Aoe , Game dua xe

thanghn92
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thanghn92

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.
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am thuc

Ben Wardell
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Ben Wardell

This is external rotation

Mika Ingley
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Mika Ingley

Yes it is, and it is also stretching the internal rotators that, when tight, inhibit external rotation.