Forums General Front Rack and external rotation limitation

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    • #71930
      AvatarJonathan Sangers

        Hi guys,

        New in the forum and writing from
        Spain (apologies for my English).


        Love to see all the help and knowledge in the
        site!! Thanks to everyone.


        I am 35, 178 cms tall and 70 kilograms. I am in
        a decent good shape and love Crossfit (which I have been doing for almost a

        I used to be very competitive at canoeing.
        Practised it from 10 to 18 years old and won several championships. Calm waters
        and K1 mainly.

        I have red, Supple leopard and deskbound so I
        have some idea about mobilisation technics.

        I also follow mobility WOD recovery. I do +30
        minutes of mobilisation at least 4 days a week (some weeks even 6 days).


        OK, enough background. Let’s get to it:


        Mi front rack sucks. To a limit I cannot tell
        you… But please figure: due to its limitation, I almost can snatch what I can
        . I can
        not lift my elbow any close to parallel and cannot separate my hand to catch
        the bar from farther than my shoulders. In fact, I cannot make the bar rest in
        my shoulders so I have to basically hang de bar…

        If I have to do heavy front squat, I do a
        variation of zombie with my arms crossed. Real problems are cleans, thursters,
        clusters… You name it.


        Main problems/limitations:


        • I
          have very tight (and big) lats (canoeing to be blame I assume)
        • Also
          very tight rhomboid, serratus and supraspinatus (hard to say which one is
        • Limited
          external rotation shoulder (I suffer to do floor slides and have to use
          some weight to bring my hands to touch the floor).


        As I have said, I am 100% committed to improve
        it and I am doing a lot of mobility at home prior to go to bed.


        I am doing basically all exercises listed in
        page 454 of becoming a supple leopard for addressing front rack issues and some


        Have to say that I am not seeing much progress even
        if 2/3 months have elapsed…


        And my questions are:


        1. Can
          it be generally solved? I know without seeing me it difficult to say. My
          doctor said nothing was wrong but I do not set progress.


        1. From
          a severe case like me, how long should I expect to wait until some
          improvements are reached?? I am committed but just would like to know if
          we are talking about 6 months or 3 years…


        Thank you very much in advance for your help
        and comments. Much appreciated.

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