T Nation

Flexibility for Racked Position


I'm not an olympic lifter but I front squat. I have to use straps due to lack of flexibility...even then I feel like my elbows need to be up more. Now since I only power lift I dont mind if I continue to hang the bar from straps in this modified style but I just want my elbows up so I can stay tighter in the upper back. What kind of stretches or drills might help me?


...and I am pretty convinced it is a flexibility issue and not a upper back weakness. I have a hard time getting my triceps parallel to the floor even getting set up, let alone in the hole as my torso angle changes slightly.


www.californiastrength.com/olwete.html go to flexibility tab got lower and upper little oly lift orientated but the upper body vid has a good drill requires a partner though


I was going to give that same page. Its a good drill.


Yeah, all the drills on that site helped me a lot when I began learning the lifts and I realised the flexibility I had was garbage when it came to the rack position and shoulders especially for snatch


Mobility work for external rotation of the shoulder whiled flexed - mobilitywod.com/2011/02/episode-175365-improving-shoulder.html

The last mobility drill on the video to have the greatest carryover to the front rack for me.