front racking

Nick | 07/06/2015 | 2

We’ll be hitting our front rack position today, but instead of a barbell we’ll be using kettlebells to load up for some box step ups.  While most of the time I am all for finding the most comfortable but safe and efficient way to move our bodies or a weight, sometimes what we come up with can direct us to build habits that might not serve us.  I see this a fair amount with kettlebell front rack holds.  We like to train them with the bell resting in the crease between the forearm and the bicep with the fist under the chin.  Often though, I’ll see people resting the bell on their shoulder with their elbow splayed out to the side.  While this might feel more comfortable (and could be a fine way to get work done if that was our only goal), training a proper rack position gets us ready for a plethora of other movements with a kettlebell (and trains our core stability in a much more potent manner).  If you are unsure what we’re looking for, check out this video for a demo!

STR:

EMOM 10

3 overhead squats (sets across)

WOD:

6 Rounds
50′ Box push
10 KB Front rack step ups
5 Toes to bar