What’s the best way to improve the front rack position to be able to perform front squats thanks
STEP 1A. Improve mobility
*This should be done as often as possible, everytime you go in the gym. 2-3 sets of each (30-45 seconds per set)
STEP 1B (same time as 1A) do strengthening for the external rotators.
STEP 2 (once you can at least take a front rack position in a front squat, even if it is not comfortable)
Strapped Mash front squat
*Strap your hands to the bar (like when you are doing a deadlift) and put the bar in the front rack. Then do a set of front squat (moderate weight) this way:
- Hold the top position 8-10 seconds, trying to push the elbows as high as possible, squat down and hold the low position 5-6 seconds also trying the bring the elbows up as high as possible. Stand up, hold the top position (elbows high) for as long as tolerable.
It’s a form of loaded stretching, do one set at every session (not every lower body session, every session).
Depending on your current mobility and dedication (REALLY doing it 4-6x a week and not once or twice) it could take you 1-4 weeks per step. But it should also you to quickly have a very solid front rack position.