01/23/2026
Here are some of the exercises I teach my clients to help them work on getting into and improving their front rack position.
Getting here is one thing. Maintaining the range of motion to perform a proper front squat is another. It takes repetition and prep work every time you front squat. Use it or lose it is real with the front rack position.
Getting into this position requires:
- shoulder external rotation/ flexion and horizontal adduction combined
- wrist & finger extension
- thoracic and lumbar spine extension
- the ability to maintain neutral spine
- core stability
- ankle dorsiflexion
Each of these exercises works on a component of front squat. Normally I will assess my clients front squat and then break down what they are lacking and prescribe an exercise for each of those things.
For it was the shoulder, wrist and spine.
Slide 1 > Slide 9
1. Front squat assessment - isometric holds 3-5 reps x 5 second holds
2. Front squat practice focusing on back extension and neutral pelvis- isometric holds 3-5 reps x 5 second holds
3. Single arm front rack ROM- 2 sets of 10 (5 reps each arm)
4. Squat w/ OH Plate raise- 3x 3 reps
5. Wrist extension w/ light plate or Dumbbell - 3 sets of 10 reps
6. Wrist extension stretch 2x 10 hold 5 secs
Do you struggle with your front squat? Why do you find it challenging ? Lmk below 👇
❤️Dr. Brown
