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#GetTechnical // Proper Rack Position in the Clean and Front Squat

Posted on Posted in GetTechnical, Olympic Weightlifting

A balanced clean comes down to how well we support the barbell in the rack position. The rack position could easily mean the difference between a missed and a made lift.

In this case with one of our Remote Athletes, the rack position is limited by a “death grip” on the barbell. When transitioning the elbows through during the clean (or pushing them up for a front squat), make sure that:

✅Barbell sits on the shoulders
✅Barbell rests in the finger tips
✅Elbows are driving up AND forward

An improper rack position can cause:

🚫Barbell to hit the middle upper chest (clavicle, under throat)
🚫Barbell to rest in the hands
🚫Elbows to drop downward