Quick Tip to Help Your Front Squat

Updated: Feb 6, 2019

Often, the biggest problem I see with the front squat is keeping the elbows up during the movement. There are a lot of variables in play when trying to correct a front squat, today we will focus on keeping your elbows up which involves the: lats, triceps, and serratus anterior. Making improvements to your overhead mobility will help improve your front rack position.

If you are interested in doing any overhead work, having tight lats will limit the range of motion of your shoulder. The function of the serratus anterior is to protract the scapula. If this muscle tight then it will pull your shoulder forwards and your over head position will not be straight up, it will be at an angle. Stretching these two muscles will provide a noticeable change in the comfort of your front rack position.

The next thing too look at is the triceps. Wrist mobility aside, the limiting factor in allowing your hand to flex back and touch your fingers to your shoulder is the triceps. Stretching this muscle will make it easier to get your hand back and under the bar for support.

Stretching all three of these muscles will provide a noticeable improvement in your front rack position and your ability to keep your elbows up during the movement. Here is a video demonstration of how to do a stretch that will get all of these muscles for you. All you need is a large resistance band. When doing the stretch, keep your back straight (don't arc your upper back) and keep your abs tight.

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