POSTURAL CONTROL WITH RACK POSITIONS
pain
No pain is felt during the movement that is deemed unsafe
If unsure, err on the side of not progressing
breath control
Option 1 (lighter lifts)
Inhale on the way down, exhale on the way up
option 2 (heavier lifts)
Inhale while in standing
Hold the inhale as you lower down and through the initiation of standing (through the “sticking point” or hardest part of the movement)
Exhale as you return to standing
postural control
Do not progress if any of the following compensations occur
All Squat Patterns
The knees or feet collapse inward excessively
An excessively flexed spine at any point through the movement
The body hinges forward at a greater rate than the hips descend
The head and/or chin are pushed forward excessively
Goblet/Kettlebell front Squats
The elbows flare out excessively
The kettlebell(s) moves upward, downward, or away from the body excessively
BARBELL FRONT RACK
The elbows are too wide or the hands are too narrow
The elbows are too low
The barbell is too far away from the body
BARBELL BACK RACK
The elbows point backward excessively
The barbell rests on the neck pushing the head forward
The barbell rests passively on the shoulders without torque or tension being created
BARBELL OVERHEAD RACK
The shoulders shrug excessively
The elbows are unable to stay straight
The barbell is in front of the head and torso
impact control
No Collapsing - when sitting to a box, light contact is made
No Bouncing - when free squatting, an even tempo is maintained during the descent without bouncing at the bottom