PERSONAL TRAINERS:
Do you know how to get your client from photo A to photo B? Would you
just keep saying ‘elbows up’ or would you prescribe a series of mobility
exercises and coaching cues to help correct the positioning?
The front squat is a critical movement to your client’s mobility, stability and gross motor control; if you can’t get a client in to a front squat then how can you prescribe any other myriad of movements that require a structural organization of the hips, spine and shoulders? Such examples include: polymeric movements like jumps or sprints and Olympic lifts such as the clean and jerk or snatch.
In this case; the client already has a considerable volume of training behind her, she had demonstrated her ability to back and overhead squat so from an ankle, hip, lumber point of view there was nothing to worry about. However, clearly there are issues with shoulder and thoracic mobility that need to be corrected before she can move on to heavy front squats or cleans.
We went through a basic 3 stage process:
You can see here; working from the least aggressive, to the most aggressive modality of muscular release and checking the position after each stage resulted in a considerable improvement to the front rack position.
The front squat is a critical movement to your client’s mobility, stability and gross motor control; if you can’t get a client in to a front squat then how can you prescribe any other myriad of movements that require a structural organization of the hips, spine and shoulders? Such examples include: polymeric movements like jumps or sprints and Olympic lifts such as the clean and jerk or snatch.
In this case; the client already has a considerable volume of training behind her, she had demonstrated her ability to back and overhead squat so from an ankle, hip, lumber point of view there was nothing to worry about. However, clearly there are issues with shoulder and thoracic mobility that need to be corrected before she can move on to heavy front squats or cleans.
We went through a basic 3 stage process:
- 1: Passive stretches, where we overloaded the bar and let her get in to position and stretch the shoulder
- 2: myofascial release of the Triceps and Lat insertion to allow the humerus bone a greater ROM.
- 3: PNF stretch in the front rack position.
You can see here; working from the least aggressive, to the most aggressive modality of muscular release and checking the position after each stage resulted in a considerable improvement to the front rack position.
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