In my experience, there are a few skills and concepts that once grasped, can impact everything else about an athletes’ experience in CrossFit. One of those crucial things happens to be creating a solid front rack position.
The benefits to this simple skill are far reaching. Everything from Front Squats, to Cleans, Push Presses, Jerks, and Thrusters will be easier, and more comfortable, as well as more efficient. What a good Front Rack position can do for you as an athlete is, one, create more power. The bar resting comfortably across your shoulders immediately transforms an arms-only movement into a full body movement. You’re now able to utilize the strong muscles in your core and legs to move the weight rather than depending on arm and wrist strength alone. And two, it makes doing all these exercises way more comfortable and enjoyable! The weight will be resting easily on your shoulders rather than hanging over the no-man’s-land between your knuckles and elbows. It doesn’t take much weight for that to become nearly unbearable.
So, in short, a 5 minute daily investment in developing comfort in this position will render huge rewards.
The question that I hope you’re asking right now is, “How do I develop it?” For that, I hope you’ll come find out!