Best Mobility Exercises For Front Squats & Power Cleans

Want to improve your front rack for the clean? Weightlifting Coach Dane Miller breaks down his favorite shoulder mobility exercises for athletes that you can use to improve your upper body mobility and catch a proper clean.

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[TheJollyAlex]

This timing is crazy, I've just started programming power cleans to add explosiveness to my vertical jump and one of my main worries is shoulder mobility.

[andrewdibben]

That’s awesome. Been thinking that my lack of flexibility in my lats is one of the issues with front squats, along with minimal wrist flexibility, so gonna try these stretches. Love front squats but suffered for years with this flexibly issue. Thank you.

[GGa-rn]

Thank you. Will practice all of this in the gym.

[drhjhulsebos]

Great video, fixed my front rack to the point where I can tightly grip the bar with my 5th fingers.

[ClayHales]

The 2 main things that I used to work my front rack is the rod external rotation, and something similar to the band work. They worked wonders for me. I can get in the front rack with my full hand on the bar.

[srt]

took me a year of not benching and pushing the elbows up in the front rack everyday and stretching the lats and mid traps to finally get my full hands on the bar. but still cant bench or it screws up my rack. to work on my chest i do defecit ring pushups, dips. but a year of hurting wrists due to mobility.

[legend]

Can we get the same for shoulder and ankle flexibility for snatch

[SwiftoMan]

Awesome content coach, really helped me with my grappling. Do you have a video covering hypertrophy and fatloss simultaneously for grapplers?

[bertrandqualo]

Awesome 👍 learning lots from ur channel thanks Sir

[rantusarkar]

Also make video on overhaed stability and mobility

[predsam]

Hey Dane, I'm built much like you and my front rack looks to be about the same. Do you think that with enough work you could have a good front rack position?

[brock]

please make more videos with detailed explanation and coaching like this video

[srt]

id also recommend a lacrosse ball to roll out the triceps and around the elbows. a peanut lacrosse ball for the wrists and forearms.

[dommaz]

Bro lol I had trouble with this at football conditioning this morning. 😂😂😭

[MR-ypmu]

How about dumbbell pullover as a warmup/stretch before front rack movements?

[sambsialia]

Great job. Dumbell stretch is da bombHey coach, Rip says everybody cant have a full front rack because their forearms are too long. Is that true? I would like a video demo.

[johnherbison]

Should the bar be in your palms or your fingers? When I front squat I try to keep the bar in my palms because it hurts my wrists less, and it feels more secure for the jerk. Should I improve my elbow, shoulder, and thoracic mobility to keep the bar in my palms, or my wrist mobility and confidence to keep it in my fingers? Also, I notice that the bar jumps at the top of the front squat, especially after a clean, after moving the weight quickly. This causes the bar to land in a different spot on my shoulders and hurts a lot. Where should the bar be on the shoulders for the front rack, and how do you make sure it doesn’t bounce and land somewhere else? My front rack flexibility is pretty bad.

[SchuyFit]

Dude that subscribe animation is gold!

[zboghinisayer]

Hey Mr. Miller. I've recently injured my wrist and I'm limited to leg and ab workouts. Any upper body exercises without wrist movements? Thanks!