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?
Well, there are lots of components to the front rack position. Here’s a list of what the front rack position requires:
Wrist extension
Elbow flexion
Shoulder flexion/lat mobility
Scapular strength
Thoracic (mid-back) mobility
Shoulder external rotation
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.
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!
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:
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.
Work on strengthening your shoulders and Thoracic spine/mid-back
try this exercise to work on mid-back strength:
Try wrist wraps
read more about them here
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 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, 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!
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.
Modify the movement
use weightlifting straps for front squats from the rack
or try one of these front rack exercise modifications for front squats, cleans, overhead pressing, jerks or thrusters
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