Exercise Library
Clean Rack Support
AKA Front rack support, Front rack hold
AKA Front rack support, Front rack hold
The clean rack support is a simple static exercise to strengthen the clean rack position and trunk for the clean.
Set up a bar in a rack 2-3 inches below the height at which it would be when on your shoulders in a standing position—usually the same height you’d use for squats. Place yourself under the bar in the clean rack position, and pressurize and brace your trunk forcefully. Straighten the legs to lift the bar straight up and hold for 5-10 seconds before returning the bar to the rack. For longer holds, you can release and sip small amounts of air as needed while maintaining your bracing as forcefully as possible.
A quick dip at the knees or heave of the chest to create some oscillation of the bar can add additional stabilization work.
Notes
Make sure you keep the shoulders lifted slightly to prevent compression of the carotid arteries and dizziness. Lift the bar straight up from the rack—don’t step back from it. You can even keep the bar in contact with the backs of the rack cradles to be sure you’re in place. If you begin to get dizzy, immediately rack the bar and step away from the rack. Using the pins inside a power rack or jerk blocks is the safest way to do the exercise.
Purpose
The clean rack support strengthens the clean rack position and the trunk, and can help with confidence by getting the lifter accustomed to the feel of heavy weights in the rack position.
Programming
This exercise should be placed at or near the end of a workout. Use weights of 90% to over 100% of the lifter’s best clean for holds of 5-10 seconds.
Set up a bar in a rack 2-3 inches below the height at which it would be when on your shoulders in a standing position—usually the same height you’d use for squats. Place yourself under the bar in the clean rack position, and pressurize and brace your trunk forcefully. Straighten the legs to lift the bar straight up and hold for 5-10 seconds before returning the bar to the rack. For longer holds, you can release and sip small amounts of air as needed while maintaining your bracing as forcefully as possible.
A quick dip at the knees or heave of the chest to create some oscillation of the bar can add additional stabilization work.
Notes
Make sure you keep the shoulders lifted slightly to prevent compression of the carotid arteries and dizziness. Lift the bar straight up from the rack—don’t step back from it. You can even keep the bar in contact with the backs of the rack cradles to be sure you’re in place. If you begin to get dizzy, immediately rack the bar and step away from the rack. Using the pins inside a power rack or jerk blocks is the safest way to do the exercise.
Purpose
The clean rack support strengthens the clean rack position and the trunk, and can help with confidence by getting the lifter accustomed to the feel of heavy weights in the rack position.
Programming
This exercise should be placed at or near the end of a workout. Use weights of 90% to over 100% of the lifter’s best clean for holds of 5-10 seconds.
