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Olympic Lifting- Mastering the Front Rack Position – EasyFlexibility
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Olympic Lifting- Mastering the Front Rack Position
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front rack 

Watch The Anatomical Breakdown of the Front Rack Position

Olympic Lifting- Mastering the Front Rack Position

Front Rack is a technique, which allows to place the bar in favorable position. When thinking of the front rack the following lifting techniques come to mind: 

  • Front Squat
  • Power Clean
  • Clean and Jerk

Watch The Front Rack Program Trailer 



Not having the proper Front Rack form, prevents many lifters from reaching their true potential. Years ago coaches drilled the techniques with naked bar or a stick, for many sessions. There was a belief that eventually proper technique will be established.

Next generation of coached added basic stretching techniques. Sometime later massage and release came into play. The last two modalities helped, some but not all athletes. The reason why basic stretches did not work is because most are taken from other disciplines such as yoga. However the Front Rack Position in lifting is very specific and need direct work to master it.

Unlike standard relaxed stretching techniques commonly used in lifting programs, our program employs Zaichik Stretching techniques.


Zaichik Stretching approach is different. Each muscle is targeted individually. At the same time using action vs action approach, stretch reflex is avoided. Avoiding the stretch reflex allows to eliminate the pain of stretching.

Moreover Zaichik Stretching allows the practitioner to pinpoint the problem. In other words, if only one muscle is tight out of the group, all the athlete has to do, is focus on that muscle and release it. Lifters who used this program reported better force output and control of the bar.

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