If you’ve ever felt limited in your cleans, front squats, or jerks due to your front rack position—tight lats, stiff wrists, rounded upper back—you're not alone.
That’s why I’ve put together 10 minutes per day of targeted mobility work to help you open up your thoracic spine, improve shoulder positioning, and finally feel confident in your front rack.
This isn’t fluff. It’s the exact sequence I use with athletes I coach at GRIT to unlock better movement and safer, more effective lifts.
MONDAY
A1. Foam Roll Lats – 30s
A2. Barbell Forearm Smash – 30s
B1. Thoracic Extension on Roller – 60s
B2. Fingers-Extended Forearm Stretch – 60s
C. PVC Lat Stretch – 60s
D1. Prone Thoracic Extension (arms in goalpost) – 10 reps
D2. Front Rack Good Mornings (light bar or PVC) – 10 reps
E. (Optional) Perform cleans, front squats, or jerks – reinforce full ROM
TUESDAY
A1. Thoracic Extension on Roller – 60s
A2. Fingers-Elevated Forearm Stretch (on box or bar) – 60s
B. PVC External Rotation Stretch – 60s
C1. Back Rack Elbow Pumps (Single Arm) – 6/side
C2. Back Rack Elbow Pumps (Double Arm) – 10 reps
WEDNESDAY
A1. Foam Roll Lats – 30s
A2. Barbell Forearm Smash – 30s
B1. Thoracic Extension on Roller – 60s
B2. Fingers-Extended Forearm Stretch – 60s
C. PVC Lat Stretch – 60s
D. Kettlebell Front Rack Eccentric Rotation – 5 reps (3s lower, 2s pause)
E. (Optional) Perform cleans, front squats, or jerks – reinforce full ROM
THURSDAY
A1. Thoracic Extension on Roller – 60s
A2. Fingers-Elevated Forearm Stretch – 60s
B. PVC External Rotation Stretch – 60s
C1. Back Rack Elbow Pumps (Single Arm) – 6/side
C2. Back Rack Elbow Pumps (Double Arm) – 10 reps
FRIDAY
A1. Foam Roll Lats – 30s
A2. Barbell Forearm Smash – 30s
B1. Thoracic Extension on Roller – 60s
B2. Fingers-Extended Forearm Stretch – 60s
C. PVC Lat Stretch – 60s
D. Banded External Rotation Eccentric (Band anchored on foot) – 5 reps (3s lower, 2s pause)
E. (Optional) Perform cleans, front squats, or jerks – reinforce full ROM
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If this kind of focused, practical work resonates with you, I’d love to offer you to check out our 1:1 performance coaching offering. Alongside a fully personalised program you will also receive an assessment where we will design prep and mobility work to get you in your optimal positions to perform your best
