Weightlifters and fitness buffs, here's the key to unlocking your best performance: Front Rack Mobility Program!
Through targeted exercises that strengthen this position, you can become better equipped for lifts like Olympic clean, split & power jerk and front squats - which means improved form plus increased weight capacity.
Designed by an Olympian and approved by TOP professional athletes.
Improve the upper body mobility for movements such as: #Clean #Push Press #PushJerk #Front Squat #Overhead Press #Thrusters;
Develop joint strength in the front rack position;
Achieve the right posture during squats or cleans;
Feel confident during the workouts.
6 Weeks To Your Best Mobility Ever
6 Weeks To Your Best Mobility Ever
Achieving and maintaining good front rack mobility can be a great asset in pursuing your goals of mastering the clean & jerk, as well as improving your front squat form.
Put yourself in the winner's circle with over 60 mobility exercises designed to perfect your front rack.
Who is the mobility routine for lifters best suited for?
This mobility program is best suited for those with very mild to no (0-2) shoulder pain ANYTHING related to front rack or overhead shoulder mobility deficits. People that have difficulty with front rack lifts (Functional Fitness & Olympic weightlifters) and individuals that want to improve their front rack mobility and stability!
What equipment is needed?
PVC pipe
Barbell
Plates
Straps
Box
Rack
Small dumbbells
Rubber bands
Mini bands
What amount of progress can I expect to see with this program?
It depends …on your age, training history, joint health, soft tissue quality, commitment to the program, consistency and countless other factors. However, there are some similar themes for most people who complete this program.
One, you will likely see some immediate improvements in freedom, positions and snatch mobility.
How long do I have access to this mobility routine for lifters?
How does lifetime access sound? After enrolling, you have unlimited access to the overhead mobility exercises for as long as you like - across any and all devices you own.
What is the difference between the Overhead Mobility and Front Rack Mobility programs?
The Overhead Mobility (OHM) and Front Rack Mobility (FRM) programs are both designed to improve mobility, flexibility and stability in this specific position with main focus on the upper body. While they share a common goal, their approaches differ greatly.
OHM is largely focused on exercises that involve lifting weights above the head - such as overhead squats, jerks, snatches, and presses — while FRM focuses more on movements involving the shoulders, shoulder blade, chest, hips and ankle area - like front squats and cleans.
The two programs have a large degree of overlap however; approximately 65% of exercises between OHM and FRM are similar due to their focus on similar muscle groups from across different angles. Despite this similarity, it is important to note that each program offers a unique set of benefits.
I am a coach and I want to use it for my gym / my clients.
This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.
What if I have more questions about front rack mobility for weightlifting?
The pull and squat program improved my strength and movement patterns. At the end of the program I got new PRs in deadlift, back squat, front squat and overhead squat! I'm a 37 year old mom, and my legs have never looked better. Thank you Torokhtiy!
There are a lot of variations of snatch, some are familiar some are not. Different weight percentages helps me to being aware of technical issues and fix them.
The program is absolutely fantastic for anyone who wants to improve their lifting in a structured way while learning how to incorporate the gymnastics and metcon aspects into the trainning. I am on week 3 and gaining so much more confidence particularly in the snatch positions with each session. I really appreciate the warm-ups and mobility drills that always take care of the nagging little tight spots/help feel the body ready to lift. My only regret is that I have not started sooner!
An absolutely incredible program with a lot of accessory exercises to improve strength and technique. I scored new PRs for both Clean & Jerk and Snatch!
I've been truly enjoying myself with this program. It's only been two weeks, but it allows me to complement my regular CrossFit training very well. The exercises feel varied, well-picked and aim to better technique as well as strength.
The program is designed for 5 training sessions per week, but I do 4 due to work — I skip the third session each week. I really like the balance between intensity and volume. The wave-loading sessions are very effective. I’m currently halfway through the program, so I don’t know yet if there will be new PRs, but I already feel more confident at higher percentages and a fast improvement in form.
I already had great mobility, but this really helped complete my stretching routines. I noticed mobility increases after just 8 workouts. I haven't finished the program and I've already experienced mobility gains.
I'm new at CrossFit and Weightlifting. This program is excellent for starters and others to learn techniques from videos (but also it is important to have weightlifting trainer to fix technique issues) and start to learn new movements/excercises and how split weight loads. I'm right now at 3week, but I like it! :)
This is a great program for someone that wants to strengthen their squat but also have limited time. the three day week and about 1hr sessions were perfect for my busy schedule. And the best part was that i increased my back squat from 225 to 250 and my front squat from 185 to 215! And that was after finishing the first 2 cycles of this program! (after 9 weeks)
Absolutely phenomenal program! The PULL & SQUAT CYCLE has taken my training to the next level. As a gym trainer, I'm always looking for structured plans that deliver results — and this one blew me away.
The progression was smart, the workouts were challenging yet doable, and my form, strength, and endurance have all improved noticeably. I especially loved how the plan focused on proper technique, keeping it injury-free yet intense.
By the end of the cycle, I felt stronger, leaner, and way more confident in my lifts — especially in squats and deadlifts. Big respect to the creators for designing such a solid and science-backed program.
Highly recommend this to anyone serious about building real, functional strength! Already looking forward to the next cycle.
The program has been Awesome! Really enjoy the variety of exercises and drills to improve Weightlifting performance!
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