Kettlebell Front Rack Hold – Single Arm

The kettlebell front rack hold is utilized to develop shoulder stability and an understand of how to do so consciously. The front rack is common in many exercises and the hold is the starting point to be able to do it correctly.

Cues:

  • KB rests on the top of forearm and against the bicep
  • Knuckles should be under the chin
  • Arm hugs tightly to torso

Mistakes:

  • Allowing elbow to come away from body by elevating it to the front or sides

Cues:

  • Keep the elbows level with your shoulders and rotate the hands down and back up with control
  • The elbows should stay directly to the sides of the shoulders
  • Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward

Mistakes:

  • Elbows moving – the humorous should rotate within the joint
  • Shoulders rolling forward as the hands come down
  • Using too much weight
  • Flaring the ribcage 

More General Training Demos

Dumbbell Cuban Rotation

Jan 11, 2022

The dumbbell cuban rotation is a shoulder prehab exercise that strengthens the rotator cuff as well as develops...

Russian Dip – Transition

Russian Dip – Transition

Jan 11, 2022

The russian dip is an exercise to strengthen internal rotation of the shoulders. It directly translates to the...

Push-up

Push-up

Jan 11, 2022

How you do a push-up is a good measure of how you approach your training in general. A full range of motion push-up...

Training Articles

What’s the Point?

What’s the Point?

Oct 23, 2019

I was having a conversation with a friend involved in partner acrobatics about lifting weights. He has a background in...

A Novel Approach to Longevity

A Novel Approach to Longevity

Sep 25, 2019

Growing old can happen at any age. The more time we spend doing the same things, the more atrophied our brains become...
Share This