75 Power Snatches (75, 55)
Time Cap: 7 Minutes
Accessory: 3×10 Back Extensions
How To Deal With Wrist Pain In The Front Rack
If you’re dealing with wrist pain in the front rack position, your wrists are most likely NOT the issue. If you can do push-ups pain-free, chances are you have adequate mobility in the wrists to achieve a good rack position.
The real issue lies in how you are holding the bar. Is the bar resting on your shoulders? Or is the bar resting on the weaker structures of the wrists and forearms?
For some athletes, it’s an awareness issue. A simple “elbows up” cue will suffice. Some athletes legitimately have mobility issues, but the issues are more likely due to tight triceps, shoulders, lats, and/or pecs.
Shown above, Jeff C. is demonstrating a ‘high elbow’ — allowing the barbell to rest on his shoulders vs. being held up by the wrists and forearms.