Exercise Library
Clean Rack Support






The clean rack support is a simple static exercise to strengthen the clean rack position and trunk for the clean.
 
 
Execution
 
Set up a bar in a power rack, jerk blocks or squat rack 2-3 inches below the height at which it would be when on your shoulders in a standing position. Place yourself under the bar in the clean rack position with your feet in the same stance you use to clean and stand to lift the bar off the pins. Hold for 3-10 seconds before returning the bar to the rack. You can also perform some very minor motion to get the ends of the barbell bouncing to create some disturbance and moments of greater downward force and instability.
 
 
Notes
 
Make sure you keep the shoulders lifted slightly to prevent compression of the carotid arteries and dizziness.  
 
 
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 100% and above of the lifter’s best clean for holds of 3-10 seconds.




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