Notice how he didn't prescribe any foam rolling, static stretching, lacrosse balls, or any gimmick like that. This is a gem Dr. Henoch! Going to send this to all of my lifters who T-rex their front rack.
@petrl98386 жыл бұрын
Zack Telander your videos are great, but what he suggests is a static stretch
@eshandandekar2266 жыл бұрын
He suggests more of a PNF than static. Details are in the Henoch's cues.
@josephdickson81766 жыл бұрын
weird bc u turtle all ur cleans
@petrl98386 жыл бұрын
Eshan Dandekar okay, english is Not my First, language i thought that still qualifies as static Stretching
@eshandandekar2266 жыл бұрын
petr l, don’t worry! Most people may have heard/thought the same as it looks like a static stretch and may not know what PNF is.
@colin86016 жыл бұрын
Need more Quinn Henoch on this channel
@DrexPlays6 жыл бұрын
I just started learning Oly lifts this week. Trying to switch from powerlifting I’m having the HARDEST time getting and front rack positioning. So pain full. Video came out at the perfect time
@fredastaire61566 жыл бұрын
Dr. Henoch is a much needed voice in a world of foam rolling, smashing, and distraction. The scientific evidence speaks on the benefits of these such things however, they are not the magic pill, time under tension is. Because of this it's harder to work on front squats to increase your ankle dorsiflextion or otherwise. Thank you Dr. Henoch for keeping it objective!
@boogerz20006 жыл бұрын
It is also worth noting that if you can and have a full grip on the bar in the front rack that your elbows do not have to be as high as hers were in the end. The elbows can come down a bit because with a full grip you are able to "pull the bar apart" to maintain upper back tension and position, and for some this may help you avoid choking yourself as the higher the elbows go the more prone people can be to shoving the bar into their windpipe. Now for new people or for people who cannot get or maintain a full grip on the bar, the better recommendation is high elbows because without that full grip you cannot "pull the bar apart" and therefore cannot maintain upper back tension in that manner. These people need the high elbows to maintain upper back tension and position for them.
@ultrabellowman6 жыл бұрын
did not know this. Thank you!
@citizenmazzz79335 жыл бұрын
This Quinn Henoch fella is THE REAL DEAL !!!!
@DogsPrettylady6 жыл бұрын
Tried this today. Worked like a dream. I always bail on front squats because of pain. Today what is usually my working set could have easily been part of my warm up. No pain!!!
@kaschmir36 жыл бұрын
Quinn Henoch is the best! He pretty much always talks about the stuff I want to hear at that moment.
@UrbanLegend2k116 жыл бұрын
You guys give alot of free info, I love this channel. I try to guide alot of people here.
@JuggernautTrainingSystems6 жыл бұрын
UrbanLegend2k11 thanks
@yimingzhh6 жыл бұрын
Quarter squat position below the bar, and roll the bar to drive the elbows forward first. Then slowly drive the body upward to meet the bar. Great tip for improving the front squat rack.
@MelbourneStrengthCulture6 жыл бұрын
Everything you say is so logical. I just wish that these methods had the marketability of a K Star methods haha
@alexcomer636 жыл бұрын
My guy, I've been studying working out on youtube and more for over 6 years. This has to be the single best squat mobility routine I've seen so far. Just amazing.
@robmanzanares4 жыл бұрын
"positional tolerance to the front rack" thank you doctor.
@sssnrrr6 жыл бұрын
These two have to be the best Fitness Video Tutorial Duo in the game!
@Tommaso_Paoli6 жыл бұрын
JTS contents are so amazing, always on point. Thanks for sharing precious information!
@Tambelicious6 жыл бұрын
they totally deserve waaaaaaay more followers/subscribers
@mattpeters62244 жыл бұрын
No offense to the other coaches but Quinn is the best at teaching this particular movement as well as the overhead squat. Thankful I found the good Doctor!!
@Yupppi2 жыл бұрын
I have a very similar case. With empty bar (at least if it's lighter than olympic bar) I don't have a good platform with the shoulders and if I pull the elbows up, the left side just pulls the bar off in the air and it bruises the left clavicula, sometimes even chokes. The moment I get some weight on the bar, it feels great and just right though, rests on the platform with elbows up, no choking, no bruising. Holding it tightly in the full hand that is. I just tend to walk under the bar with elbows below the bar, then jam my chest up to it and lift elbows.
@slyrez6 жыл бұрын
spent all day performing these exercises couple with some rolling and was able to completely grip the bar in the front rack by the end of the day! Mobility has been a huge limiting factor to my training but these approaches have already helped. Great advice. Also having a full grip completely got rid of my wrist and elbow pain.
@RootinRichy6 жыл бұрын
Wow. This is a great example of using exercises to gain proper positioning. I need to start thinking about addressing other mobility problems in this way.
@sitdwnandhngon4 жыл бұрын
I watched 20 videos about how to front squat and could not figure out the rack position. I was doing exactly what you said, neck to the bar first. The first time I started from the bottom up I was able to get into position very tightly. Thank you, I'm going to make sure I work on stretching into position with a loaded bar a few times a week now.
@Pooh0Bear85 ай бұрын
This is amazingly helpful. Many thanks! Had a couple of technical failures this morning with front squat, and these exercises are exactly what is needed for improvement. Thanks again 😁
@santacruzice6 жыл бұрын
Thank you so much for this, JTS. I needed this exact help. Currently transitioning into weightlifting and the front rack has been frustrating af. Thank you for all you do.
@tomarik6 жыл бұрын
This helped tremendously! I've been doing different stretches and rolling for a year and my T-Rex position is great. But watching Olympic lifters I knew I needed to get my grip around the bar. Thank you so much!
@jugalthapa96706 жыл бұрын
Love your teaching. Not only on this but other other types of positions you talk about. Great knowledge you are giving out Quinn for FREE 😊. You help me every time I watch, great video and content. 🤟🏽🏋🏽♂️
@doug79306 жыл бұрын
Unreal wealth of information and described so clearly. Great video guys, keep them coming. 👍🏻 Thank you.
@filipluptak41676 жыл бұрын
Haven't seen anything from Quinn for quite a long time. Fantastic video again, mister doctor!
@bambolina351 Жыл бұрын
Very clever indeed! Why didn’t i think of it earlier? It works like a charm now. Any more good ideas? Thank you so much.
@LexesOHara6 жыл бұрын
I used to struggle with front squats because it hurt the hell out of my wrists, but the more I did front squats, the better my form got because my wrists hurt less hahah. I haven't seen this way of getting into the bar though, I'll try it out! My front squat definitely isn't perfect!
@eschelar6 жыл бұрын
I used to do zombie front squats myself but hit a limit around 120kg, where the bar could easily roll through my delts, and maintaining proper position cut off my windpipe. Almost fainted from hypoxia the last time I tried it, just as I took a position outside of the supports. I've switched back to lower weights and higher reps, but my goal of getting a normal rack position has become even more important and I rarely do the zombie squats anymore.
@eschelar6 жыл бұрын
At what weight do you find that the delts no longer offer significant resistance to the bar? I am flexed fully on the front delt and if that bar wants to roll, it just rolls. I can hold it at 100 and 110, but at 120, it's like there's nothing there. At 120, I have to maintain correct position. I have actually done 120 before, but only once before. At the time, my back squat 1RM was 185kg. Upper back is definitely my weak spot. My next heavy training cycle starts at end of Feb.
@eschelar6 жыл бұрын
I like this idea that the angle is more relevant than the weight. For me, given the wild disparity between my front squat and back squat (mostly due to upper back weakness), it would make sense that my actual 1RM on front squat is probably closer to 130 or 140, so 85-90% of 1RM sounds like you've hit the nail right on the head there. I'm also much stronger again on deadlift, which strongly suggests that I'm a hips dominant squatter too, which again falls into your suggestions. Indeed, this is one reason why I incorporate the Front Squat into my routine (even though for me, it is the most uncomfortable and difficult movement in the gym) because it directly aids in my specific areas of weakness. Given my experience with rack position front squats (precisely zero reps) and my idealization that attaining a rack position will cure all of these problems and allow me to start front squatting 140kg+, it's telling that you say that even in a rack position, I'm still not going to get it. Great chat! Looking forward to working on these again as I enter the high volume phase of my next training cycle.
@kakajusaiyy6 жыл бұрын
I have same issue with front squats, wrist pain.
@princeyyadav65155 ай бұрын
Yeah same here
@joshuapeters2216 жыл бұрын
Love these videos from JTS - Thank you for providing this resource.
@lukebbuff3 жыл бұрын
Best video on this topic I’ve found. As someone using cleans as a part of a general strength program I’ve found my already rough shoulder mobility being a limiting factor that is only getting worse as I’ve been building muscle in the back and shoulders (sometimes it’s even uncomfortable I’m the back squat). I’ll check back after implementing this for a while, but it’s already helped me narrow down the biggest issues to external rotation.
@FixateYourself6 жыл бұрын
"If your front squat looks like a turtle... you need some help." lmao
@paulwhite92423 жыл бұрын
I feel attacked
@cluracan26705 жыл бұрын
This is fantastic! This is probably one of the most common issues, both front rack arm mobility and back positioning, that I see! It's a problem for me especially. I really love this style of situation, explanation, problem, example, fix, example. Too often the explanations are unclear because they're rushing through without good examples and using too much jargon. Thank you for keeping us safe and strong!
@LittleCrowYT6 жыл бұрын
Very simple, straightforward explanations of everything with great assistants going through all the motions very carefully. Great videos.
@Rocket4ce3 жыл бұрын
This is next level knowledge. Thanks so much for sharing. Time to level up!
@ernestbautista54976 жыл бұрын
specific positional mobility towards tolerance . . . .'nuff said fo' me Dr. Henoch. Great vid!
@tristannics5 жыл бұрын
This is probably the best video I have seen in explaining how to front squat more effectively and the drills/exercises one can do to get better at the motion. Like how he highlighted that over time it will get better, because sometimes it doesn’t feel like it. 👍🏼
@glantrider6 жыл бұрын
My front rack is terrible!😔 This is very helpful and informative! Thx so much for the tips.
@mattbolton26215 жыл бұрын
This right here! This technique and instruction has helped a fundamental understanding of muscle position and memory for me, much more than any stretching or drills. They are also helpful, but this was an epiphany! Thanks!
@ritchief.54215 жыл бұрын
6 stars videos, and i'm not joking!! How can someone even dislike this...
@Tambelicious6 жыл бұрын
as always, excellent info - Going to use this on myself before getting clients to do it during mobility drills/warm ups. Thanks so much Dr.Quinn!
@hairyaardvark5 жыл бұрын
Thanks so much for this - covering my exact problem. Despite years of strength and fitness training, I’d more or less given up in the front rack. Now I have some new ideas to get working on!
@isabelcarvalheiro01263 жыл бұрын
Loved this! It helped me better my front rack position!! Thanks Quinn
@JuggernautTrainingSystems3 жыл бұрын
Great to hear!
@300saj5 жыл бұрын
Man! You have provided an awesome explanation and mobility exercises to get work on into improving the front rack squat
@zish4k6 жыл бұрын
quality content as usual!
@MichL_716 жыл бұрын
Brilliant brilliant brilliant. I'm def going to give this a try.
@SteveWeltman6 жыл бұрын
Great video! Thank you... I learned something new .That was a very clear and innovative way to get the body in the right shape first, and then meet the bar.
@martinsnyder94006 жыл бұрын
Thank you, Quinn, currently, the only way I can do a front squat is by crossing my arm, hands touching my shoulders, but as I increase weight, controlling that weight become more difficult, especially when I'm sweating. Recently, I'm dropped the weight to about 55 lbs. for the front squat and working on the proper shelf position, feeling tension in my wrist, forearms and elbows. I'm going to start doing some the exercises to see that helps. Thanks again.
@toddie39105 жыл бұрын
Oh my gosh I've learnt so much from this video thank you! Kristi's form is just plain beautiful! You rock girl! "We're just gonna put a little bit of weight on" as they slap 50kgs onto the bar 😂😂😂 love it 👍🏽💪🏾😁
@mherrr84215 жыл бұрын
jesus thought those were 25 pounds
@davidstone87624 жыл бұрын
Tremendous video and explanation
@theylivewesee16746 жыл бұрын
now for the advanced one - sots press from bottom position
@likemy Жыл бұрын
awesome, thanks for making this
@vero09926 жыл бұрын
My front rack mobility is worse than my snatch mobility, and that's saying something. Thank you for posting this video. I have researched like crazy and never seen these drills. I'm going to give them a try.
@Baloo02546 жыл бұрын
Fighting the good fight quinn!
@WillsThoughts6 жыл бұрын
Thanks so much!! I will try this
@dimitarmetodiev28773 жыл бұрын
Thank you ! Awesome videos !
@chrisseitzberg73656 жыл бұрын
These tips helped my clean/jerk mobility, thank you☝️😛
@Justus_Justice6 жыл бұрын
Two thumbs up. Very good video, thanks a lot for this!
@TomLaios6 жыл бұрын
Can't wait to try this.30 years ago I had no problem with the front rack.Now after 18 months of re-starting the sport ,I often totally lose my grip during a clean.The bar rests on my throat and just barely on one shoulder.It bugs me that I can barely jerk what I used to military press,
@nicoledarden96654 жыл бұрын
I'm going to show this to my husband. I think this would help him.
@eschelar6 жыл бұрын
Excited to give these a try. I have spent the last 2 years trying to get a front rack position. terrible.
@jeongwonmoon37143 жыл бұрын
so fantastic way👍 thank u very much
@akshaybadakere70836 жыл бұрын
Excellent video
@maurib892 жыл бұрын
Very useful! Thank you 👍
@-83powerlifter5 жыл бұрын
Man this has been the most helpfull video for the front rack ever
@davidoconnor41565 жыл бұрын
Awesome. Exactly what I was looking for
@McMeatBag6 жыл бұрын
I'll have to try that set up positioning
@tamarahdewolf98276 жыл бұрын
Great tips,, My front rack mobility is a work in progress ,,mobility stinks ,,, I will try this technique definitely .
@ethan-6 жыл бұрын
Hey Quinn, just a note (about setting up underneath the bar in a quarter squat with the elbows in place first), it can be more practical to set the rack height relatively low, and do this same thing but at something like a 30-degree angle. That way you can keep your legs straighter and not have to sit in a quarter squat while you let your weight push you into the bar.
@YourfriendTruth3 жыл бұрын
Thank you for giving me the exact info I needed 👍
@JuggernautTrainingSystems3 жыл бұрын
Glad it was helpful!
@seandachtler3656 жыл бұрын
I love this channel. You guys are awesome! Thank you!
@cadehilger75333 жыл бұрын
Awesome vid guys
@bobthebuilder26366 жыл бұрын
Tried coming from underneath - worked well
@Kennych1005 жыл бұрын
You really know how to teach - any level can benefit. Thanks+++++
@adam7027022 жыл бұрын
Thanks for this
@dleonardo32383 жыл бұрын
how should i mannage wrist pain?
@Dustin_Amberg3 жыл бұрын
This is awesome thank you!!!
@thecorgi_joey5311 Жыл бұрын
This really helps
@jeffa20066 жыл бұрын
thank you for the video, great info
@dawaby14 жыл бұрын
really help a lot thanks
@Nerdybdirty6 жыл бұрын
Nice! Been waiting for this.
@dleonardo32382 жыл бұрын
I struggle to go from the normal front rack with protracted shoulders to non protracted position to press the weight. Does anyone have a tutorial for the clean and press?
@gabby73136 жыл бұрын
Awesome stuff. Thank you!
@Doviruses.existbaileyonodysee2 жыл бұрын
I am finding using a boxing timer 30 on 1-2 off, for front rack holds is helping. So far i can hit my 1rm Deadlift weight for nearly 30 sec. When my quads are too weak i go to lean forward when coming up. But also i feel the further out i can get my knees, the mpre room i have to work with.
@lucianocamacho81605 жыл бұрын
CrossFit coaches need more Quinn Henoch in their lives. Including myself.
@sashapaulino62493 жыл бұрын
Exceptional
@harrytshimanga36236 ай бұрын
Thanks 🙏🏾 😊
@j_ennor96 жыл бұрын
This is so useful!!
@Tangsters6 жыл бұрын
Thank you!
@thebuddhaofknowledgemichae24864 жыл бұрын
Thank you
@robmanzanares5 жыл бұрын
Thank you.
@TheEmperorXavier5 жыл бұрын
this is really good
@sanghmitrasingh71856 жыл бұрын
Awesome information sir 👍 👍 👍
@tj93824 жыл бұрын
Nice vid.
@khunaungkhamhthi40653 жыл бұрын
very good
@simullane78366 жыл бұрын
Nice, thank you.
@guam585 жыл бұрын
Do elbows have to be driven up? Can you just increase mobility and strength in the thoracic region? And, just drive elbows out vs out? Also, I see a lot of lifters who look up vs keeping head neutral. This makes a huge difference in keeping thoracic spine vertical.
@Jop956 жыл бұрын
Quality content boiks
@JustinK05 жыл бұрын
Lucky for me i hit the front rack position genetic lottery, when im in a front rack position, my open palm and shoulder are at the same height, so the bar easily rests across both,