Back Rack Mobility Drill

The back rack mobility drill is a mobility exercise dedicated to help an athlete achieve better thoracic mobility to get into a better position for their “front rack position. An athlete’s front rack is may be used to determine an athlete’s readiness for their front squat, overhead press, classic clean, or jerk exercises. The back rack mobility drill has been also known to be incorrectly associated with Olympic weightlifter, Dmitry Klokov. However, the mobility drill has been a staple for weightlifters of all levels before Klokov began teaching seminars in the United States after his retirement.

To properly execute the back rack mobility drill, begin with the barbell set to the proper height on the power or squat rack. The j-hooks should be placed a height where the barbell is below the athlete’s clavicle. An athlete will grip the barbell with a hookgrip, and place the barbell on their trapezuis and lift the barbell off the j-hooks with their body and take two steps away from the rack. After stepping away from the rack, maintaining their hookgrip, an athlete shall rotate their elbows forward in a manner where their humerus is parallel with the floor or slightly higher. Once they’re reached a desired height or range of motion that is slightly uncomfortable, they will return back to a regular back rack position.

This mobility drill can be used both as a pre-training warm up or a cool down.

We recommend 3 sets where 1 sets consists of 5 repetitions on both arms than an addition 5 repetitions with both arms.