What's up, guys? Jake Hutton from Fitness Culture. So we've gotten a lot of
What's up, guys? Jake Hutton from Fitness Culture. So we've gotten a lot of

requests on how to improve your front rack. People are having trouble getting
requests on how to improve your front rack. People are having trouble getting

the front rack on their front squats, so we're gonna go over three of my favorite
the front rack on their front squats, so we're gonna go over three of my favorite

things to do to improve your front rack. I've had a ton of problems with my front
things to do to improve your front rack. I've had a ton of problems with my front

rack over the years when I was doing CrossFit, so I used these and they helped
rack over the years when I was doing CrossFit, so I used these and they helped

me a lot to get my front rack better. First of all, obviously front rack
me a lot to get my front rack better. First of all, obviously front rack

there's a lot of things that are going to go into it. A few of those things are
there's a lot of things that are going to go into it. A few of those things are

gonna be your wrist mobility, even how tight your triceps are all the way into
gonna be your wrist mobility, even how tight your triceps are all the way into

your lats. So first thing you're going to want to do
your lats. So first thing you're going to want to do

before you do these things is make sure you have mobility in those areas. So we
before you do these things is make sure you have mobility in those areas. So we

have some other videos if you want to check out how to improve your wrist
have some other videos if you want to check out how to improve your wrist

mobility and your overhead mobility, your shoulder mobility, things like that.
mobility and your overhead mobility, your shoulder mobility, things like that.

I would work on those first, but these are good ones that are just for your
I would work on those first, but these are good ones that are just for your

front rack, completely front rack based. And so we'll get into it.
front rack, completely front rack based. And so we'll get into it.

One of the biggest things when you're getting your front rack, the
One of the biggest things when you're getting your front rack, the

biggest thing you want to think about, a lot of people will start breaking down
biggest thing you want to think about, a lot of people will start breaking down

and they have a hard time in the front rack, like even if they
and they have a hard time in the front rack, like even if they

do have a good front rack just because of the position that they're getting in
do have a good front rack just because of the position that they're getting in

with their thoracic spine. So when Brody gets into a front rack position right here,
with their thoracic spine. So when Brody gets into a front rack position right here,

a lot of people will be rounded forward here to be able to get into that
a lot of people will be rounded forward here to be able to get into that

front rack, so their shoulder comes forward and it rounds their upper back.
front rack, so their shoulder comes forward and it rounds their upper back.

You want to squeeze your upper back into a good position and that's gonna
You want to squeeze your upper back into a good position and that's gonna

be basically the first chain link that's gonna break down. So if
be basically the first chain link that's gonna break down. So if

that's broken down then everything else is gonna break down. It's gonna put a ton
that's broken down then everything else is gonna break down. It's gonna put a ton

of pressure on your core and you're gonna be fighting it the entire time.
of pressure on your core and you're gonna be fighting it the entire time.

So you really want to get enough mobility in your front rack, you can get your
So you really want to get enough mobility in your front rack, you can get your

elbows nice and high, but also erect your thoracic spine at the same time.
elbows nice and high, but also erect your thoracic spine at the same time.

So I just wanted to cover that because your front rack may not be the issue, it may
So I just wanted to cover that because your front rack may not be the issue, it may

just be the activation of your upper back when you're setting up. So make sure
just be the activation of your upper back when you're setting up. So make sure

you look at that first, make sure that you're squeezing your upper back into a
you look at that first, make sure that you're squeezing your upper back into a

good position. So get your front rack here, squeeze your shoulder blades in a
good position. So get your front rack here, squeeze your shoulder blades in a

good position, and make sure your thoracic spine is in a good place before
good position, and make sure your thoracic spine is in a good place before

you get into it. The first drill is going to be a simple band drill. So we're gonna
you get into it. The first drill is going to be a simple band drill. So we're gonna

set the band up low on the rack. Depending on how mobile you are you
set the band up low on the rack. Depending on how mobile you are you

might want to bring it up a little bit, Brody's pretty mobile here. So you're
might want to bring it up a little bit, Brody's pretty mobile here. So you're

gonna set up with your hand in the band open hand, just like this, turn it over,
gonna set up with your hand in the band open hand, just like this, turn it over,

and then from there he's basically over his shoulder with his elbow, and he's just
and then from there he's basically over his shoulder with his elbow, and he's just

gonna work on stretching it out. So this one's gonna be good just because it's
gonna work on stretching it out. So this one's gonna be good just because it's

gonna open up your lats and stretch your triceps and your wrists. Because you'll
gonna open up your lats and stretch your triceps and your wrists. Because you'll

notice if you come back here that his hand is open and that'll help just
notice if you come back here that his hand is open and that'll help just

open it up, stretch his fingers a little bit and his wrists, and if he wants to he
open it up, stretch his fingers a little bit and his wrists, and if he wants to he

can grab overhead, grab his elbow and increase the stretch a little bit.
can grab overhead, grab his elbow and increase the stretch a little bit.

So once he spends about a minute here then we're gonna actually put him in the
So once he spends about a minute here then we're gonna actually put him in the

front rack, so keeping that hand open so that band's gonna be pulling his hand
front rack, so keeping that hand open so that band's gonna be pulling his hand

into a good position, stretching his fingers out here, he's gonna sit in the
into a good position, stretching his fingers out here, he's gonna sit in the

front rack position for another minute and grab his elbow right here, just pull
front rack position for another minute and grab his elbow right here, just pull

it in a little bit just to get some rotation. He's just gonna work, keep it
it in a little bit just to get some rotation. He's just gonna work, keep it

nice and tight, he's gonna drive his elbow up. Spend a minute overhead, about
nice and tight, he's gonna drive his elbow up. Spend a minute overhead, about

a minute in that actual front rack position. If this is way too hard
a minute in that actual front rack position. If this is way too hard

you'll just want to start with the band a little bit higher, or you could even
you'll just want to start with the band a little bit higher, or you could even

put the band at a higher position on the rack and just start with
put the band at a higher position on the rack and just start with

just stretching it out with your arm over your head like that. All right guys,
just stretching it out with your arm over your head like that. All right guys,

the next one we're gonna be doing is a stretch with a PVC pipe on the bench.
the next one we're gonna be doing is a stretch with a PVC pipe on the bench.

So what you're gonna do, grab right about shoulder width, you can go even
So what you're gonna do, grab right about shoulder width, you can go even

a little bit wider, it's gonna put a little bit more tension on, and what
a little bit wider, it's gonna put a little bit more tension on, and what

you're gonna do is set up with your elbows on the bench, you're gonna keep
you're gonna do is set up with your elbows on the bench, you're gonna keep

your arms straight at first, go ahead and sink down with your head past the bench,
your arms straight at first, go ahead and sink down with your head past the bench,

and from there you're gonna get a nice stretch right here in your lats and also
and from there you're gonna get a nice stretch right here in your lats and also

in your thoracic spine. And you can increase the stretch by keeping those
in your thoracic spine. And you can increase the stretch by keeping those

elbows nice and tight and then bringing that PVC pipe just as far as you
elbows nice and tight and then bringing that PVC pipe just as far as you

can go. Brody's gonna be able to take it all the way down to his back because
can go. Brody's gonna be able to take it all the way down to his back because

he's got great mobility. But in this position I would not be able to do that.
he's got great mobility. But in this position I would not be able to do that.

And then if you want a little bit more stretch even, you could have someone
And then if you want a little bit more stretch even, you could have someone

press down on your back just a little bit, or even just put a small
press down on your back just a little bit, or even just put a small

plate on your back to get you deep into the stretch. So this one's great, because
plate on your back to get you deep into the stretch. So this one's great, because

like we were talking about before, you're gonna need a lot of thoracic mobility to
like we were talking about before, you're gonna need a lot of thoracic mobility to

be able to have a great front front rack position and a
be able to have a great front front rack position and a

nice strong upper back, so this will help with your thoracic mobility a little bit,
nice strong upper back, so this will help with your thoracic mobility a little bit,

and it's gonna work that front rack position. So the last one's gonna be kind
and it's gonna work that front rack position. So the last one's gonna be kind

of a weird drill, but you're gonna be setting up a band. So we looped two bands
of a weird drill, but you're gonna be setting up a band. So we looped two bands

together and then you just throw them over the rack like this, and you're
together and then you just throw them over the rack like this, and you're

gonna be using the band to help you get your elbows up in position. You can just
gonna be using the band to help you get your elbows up in position. You can just

stand here and really get it to stretch you, so it's kind of like your partner, if
stand here and really get it to stretch you, so it's kind of like your partner, if

you don't have a partner to sit there and press on your arms. I'll show you
you don't have a partner to sit there and press on your arms. I'll show you

what traditionally we would do. So go ahead Brody, set up in
what traditionally we would do. So go ahead Brody, set up in

the front rack. Brody has a really good front rack.
the front rack. Brody has a really good front rack.

Rack it up, and then a lot of the times what we would do is just have a
Rack it up, and then a lot of the times what we would do is just have a

partner. Brody's already in a good position, but push
partner. Brody's already in a good position, but push

into a better position and just hold it. And then you can press against
into a better position and just hold it. And then you can press against

me and do some PNF stuff and then relax, push a little further, just to work
me and do some PNF stuff and then relax, push a little further, just to work

on that front rack. So if you don't have a partner, which a lot of the times
on that front rack. So if you don't have a partner, which a lot of the times

we know people don't, you can do a similar thing with bands. You're gonna
we know people don't, you can do a similar thing with bands. You're gonna

set up in the bands, we set two bands up, you loop it over the rack, you're gonna
set up in the bands, we set two bands up, you loop it over the rack, you're gonna

step in under the bar, get your elbows in there, and you'll set up on the bar like
step in under the bar, get your elbows in there, and you'll set up on the bar like

you normally would, get in a good position, and let those bands pull your
you normally would, get in a good position, and let those bands pull your

elbows up a little bit. So if this is stretching you a lot, for me if I just
elbows up a little bit. So if this is stretching you a lot, for me if I just

stood off, the bands pulling me up at all
stood off, the bands pulling me up at all

would stretch me out quite a bit, but once you get into it you can also kind
would stretch me out quite a bit, but once you get into it you can also kind

of work on keeping your thoracic spine nice and high, squeeze
of work on keeping your thoracic spine nice and high, squeeze

your shoulder blades together if you can, and then from there you're gonna sink
your shoulder blades together if you can, and then from there you're gonna sink

down into a couple squats. If there's way too much tension obviously
down into a couple squats. If there's way too much tension obviously

it's gonna be hard, but you can even just go into a quarter squat just to
it's gonna be hard, but you can even just go into a quarter squat just to

challenge yourself. Quarter squat, pause, drive those elbows up in a good
challenge yourself. Quarter squat, pause, drive those elbows up in a good

position just like that. So really hold down there, hold the stretch, there you go.
position just like that. So really hold down there, hold the stretch, there you go.

Just hold and do a good stretch right here, get a good stretch and then come
Just hold and do a good stretch right here, get a good stretch and then come

back up. All right guys, hope these three drills help you out with your front rack.
back up. All right guys, hope these three drills help you out with your front rack.

There's a lot that goes into your front rack. Like I was saying, wrist mobility,
There's a lot that goes into your front rack. Like I was saying, wrist mobility,

basically just your overall mobility in your upper body's gonna really contribute to your
basically just your overall mobility in your upper body's gonna really contribute to your

front rack position, but these three drills have helped me out a lot to
front rack position, but these three drills have helped me out a lot to

improve my front rack, even though it's still pretty bad, but it's a lot better
improve my front rack, even though it's still pretty bad, but it's a lot better

than it used to be from using these drills. So I hope you guys like it, I hope you
than it used to be from using these drills. So I hope you guys like it, I hope you

can use it in your training, and if you guys have any other topics you want
can use it in your training, and if you guys have any other topics you want

me to cover just go ahead and leave them in the comments.
me to cover just go ahead and leave them in the comments.

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