21-15-9 DB Snatch 70/45
Toes 2 Bar Skill Work
Oh the front rack position! It’s a challenging position for most of us, but it will get better the more you work for it. Improving flexibility through the wrist, shoulder and back can certainly help. Here are some exercises you can incorporate into your pre/post WOD routine. Notice that wrist wraps aren’t mentioned…
How’s your front rack position? Do you wince with pain in your wrists when the barbell forces them back, swing a kettlebell overhead, or even try to complete several push-ups in a row? I’m sure you are not alone. In fact, I’d wager that almost every CrossFitter has experienced some sort of wrist pain in their training career. There’s a reason why CrossFitters and Olympic Weightlifters alike invest in wrist wraps and straps. The amount of stress and tension being placed on the wrists from heavy weight can create a lot of pain, and when combined with a lack of attention to the flexibility of the joint (not to mention working at an office where you are required to use the computer all day) this can quickly lead to poor wrist mobility, an inability to get into the front rack position—thereby limiting one’s capability to execute a lift—and the risk of creating further damage and injury.
The wrist sounds pretty important now doesn’t it? Let’s negate this crucial joint no longer and focus on how we can keep our wrists healthy so as not to affect our performance at the box—not to mention our quality of life outside it.
The Wrist Joint
The wrists are a complex joint full of bone, ligaments, connective tissue, muscles and nerves. It also has multiple ranges of movement—flexion and extension (moving the palm backward or forward relative to the forearm), adduction and abduction (moving the hand from side to side). Compare this to the movement of, for example, the knee joint, which only has flexion and extension. It also marks the area of transition between the forearm and the hand—so the health of the wrist can directly impact your grip strength (more on that later).
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