Daily Mobility Exercises by Dr. Kelly Starrett 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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