The PVC front rack stretch uses a PVC pipe (or empty barbell) held in the front rack position to mobilize the wrists, elbows, and shoulders for the front squat and clean. The position teaches proper front rack mechanics and improves the mobility needed to hold the bar correctly.
Muscle Group
Forearms, Shoulders
Equipment Required
Stick
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Mobilizes the wrists, elbows, and shoulders
- Improves front rack position for cleans and front squats
- Builds the mobility needed for Olympic lifting
- No equipment needed besides a PVC pipe
- Excellent warm-up for upper body training
- Used in CrossFit and Olympic lifting prep
How to perform
- Hold a PVC pipe (or empty barbell) at shoulder width with both hands using an underhand grip.
- Curl the pipe up toward your shoulders. Keep your elbows pointed forward.
- As the pipe approaches your shoulders, drive your elbows up and forward to rotate them under the pipe.
- End with the pipe resting across your front shoulders, elbows pointed straight forward and high.
- Push your elbows up as high as possible. The pipe should rest on your shoulders, not be gripped tight.
- Hold the front rack position for 15 to 30 seconds.
- Feel the stretch through your wrists, elbows, and lats.
- Repeat 3 to 5 times. Useful before front squats and cleans.
FRONT VIEW
BACK VIEW
Forearms
Primary
Chest
Primary
Back
Primary