Wrist Pain in the Front Rack

Wrist pain is one of the most common complaints I see regarding the front rack position (other than it’s hard!).

Why are your wrists the victim?

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Well, there are lots of components to the front rack position. Here’s a list of what the front rack position requires:

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  • Wrist extension 

  • Elbow flexion

  • Shoulder flexion/lat mobility

  • Scapular strength 

  • Thoracic (mid-back) mobility

  • Shoulder external rotation 

  • Rib cage/core stability

wrist extension —> wrist flexion

wrist extension —> wrist flexion


So many things!

Not to mention having poor ankle and/or hip mobility can also affect your front rack position…but we will save that for a different post.


The wrists become the victim when they have to hold most of the weight of the bar IF you are not using your shoulders and mid-back correctly. You may have a range of motion deficit, a strength issue, or BOTH in one or more of the areas listed above.

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Over time the wrists can get overstretched which can cause pain. Then your elbows may try to help out which then causes more pain, etc. It’s a domino effect!

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What can you do to help your wrist pain?

Work on wrist, shoulder or Thoracic/mid-back range of motion

  • most of the time wrist range of motion isn’t the biggest issue because often times the wrists are getting overstretched as we discussed above. However, there are some people that need more wrist extension. Just proceed with caution and don’t perform this stretch if it causes pain.

  • here is an example of a mobilization exercise that will help with wrist extension range of motion:

Learn how to perform a banded wrist mobilization for wrist extension. Helpful for the front rack position.
  • make sure you also give your shoulders and thoracic spine some love


Get our Ebook to self-assess your front rack mobility

  • this ebook will help you find your most limited areas so that you can spend your time wisely and focus on corrective exercises for those specific deficits.

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Work on strengthening your shoulders and Thoracic spine/mid-back

  • try this exercise to work on mid-back strength:

Use this exercise to help strengthen your mid-back. Great for building up front rack endurance!

Try wrist wraps

  • read more about them here

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Try changing your hand and/or finger position

  • sometimes it’s as simple as placing your hands a little bit wider on the barbell

front rack with a narrow grip and elbows low - not ideal!

front rack with a narrow grip and elbows low - not ideal!

front rack position with a wider grip allows me to keep my elbows higher which is more efficient!

front rack position with a wider grip allows me to keep my elbows higher which is more efficient!

  • also try letting go of some of your fingers to allow your elbow to get higher with too much strain or your wrists (these will also give your forearms a break!)

all fingers wrapped, elbows too low

all fingers wrapped, elbows too low

all fingers wrapped, unable to get elbows any higher. Lots of work on your forearms!

all fingers wrapped, unable to get elbows any higher. Lots of work on your forearms!














front rack position with fingers slightly opened allows for higher elbows - more efficient and less wrist pain!

front rack position with fingers slightly opened allows for higher elbows - more efficient and less wrist pain!

higher elbows with a looser grip on the bar helps with wrist pain in the front rack position.

higher elbows with a looser grip on the bar helps with wrist pain in the front rack position.



This athlete may be able to get higher elbows if he let go of his grip slightly.

This athlete may be able to get higher elbows if he let go of his grip slightly.


Modify the movement

  • use weightlifting straps for front squats from the rack

How to use lifting straps for the front rack position. Only recommended for front squats from a rack.
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Contact us for a virtual assessment

  • these sessions are not physical therapy appointments, but rather online consults for improving movement patterns for optimal form and decreased pain. We can specifically assess your front rack mobility and discuss what exercises you should focus on to improve it!


Try formal physical therapy

  • look for a physical therapist in your area that specializes in treating CrossFitters or weightlifters. You want to work with someone that knows what the front rack position is and why you need to use it!

  • If you are in the Seattle area, schedule with us HERE!





Written by Beth Ansley, PT, DPT, OCS, CF-L1
For questions contact me at beth@arrowptseattle.com