If front squats or cleans leave your wrists throbbing or your elbows pointing toward the floor, it’s not just poor form — it’s probably a mobility issue. At BayWay CrossFit in Baytown, we see this all the time. Athletes of all levels struggle with the front rack position, and most of the time, it’s not about wrist flexibility. It’s tight triceps, stiff lats, or a locked-up thoracic spine causing all the trouble.
That’s why this week’s Technique Tuesday is all about front rack mobility. We’re walking through two simple drills you can use before class, after training, or at home to improve your front rack and reduce strain on your wrists and shoulders.
Watch the full video here:
🔹 Why Front Rack Mobility Matters
The front rack position shows up in some of the most important movements in CrossFit: front squats, cleans, jerks, thrusters — you name it. If your elbows can’t stay up or the barbell feels like it’s choking you out, you’re going to struggle to lift efficiently, and worse — you’re putting unnecessary strain on your joints.
Improving your mobility leads to:
- Better clean technique
- Reduced wrist pain from front squats
- Stronger posture
- Safer lifts with better bar path
🔹 Two Tools to Open Up Your Front Rack
We’re focusing on two go-to drills that take less than 5 minutes.
1. Banded Front Rack Stretch (1–2 minutes each arm)
Set up a heavy resistance band at shoulder height. Loop your arm through so the band sits around your elbow. Step back until you feel tension and raise your elbow into a front rack position. The band helps pull your elbow forward and open up your shoulder and tricep. Stay tall and keep your ribs down — don’t overextend your back to fake the mobility.
2. Soft Tissue Smash – Lats & Triceps (1–2 minutes each side)
Use a foam roller, barbell in the rig, or a kettlebell handle. Target your tricep and lat, rolling slowly until you hit a tender spot. From there, bend and extend your elbow or shift slightly to work deeper into the tissue. This helps break up tight areas that are limiting your range of motion.
🔹 Be Consistent
These drills aren’t magic, but they work if you stay consistent. Hit them 2–3 times a week, or anytime front rack movements are in the WOD. You’ll start to notice improved elbow position, more comfort holding the barbell, and cleaner, stronger lifts.
Whether you’re prepping for a CrossFit comp, trying to lift more safely, or just want to stop feeling like your forearms are about to explode during front squats, adding these mobility drills to your routine can make a huge difference.
Looking for coaching support or group classes in Baytown that help you move better and feel stronger? Come try a class at BayWay CrossFit — your first one’s on us!
📍 BayWay CrossFit | Baytown, Texas
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