Wrist Mobility Is Key to a Good Rack

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by CAMILLE ST. ONGE

Wrist Mobility Is Key to a Good Rack

If you sit at a desk typing away for hours you likely have some wrist mobility issues in addition to a dozen other mobility problems stemming from sitting for long periods of time.
Mobility issues are a constant source of “pain” or inability for athletes to perform adequately. Remember the first time you racked a bar? I know I looked at my coach and thought, “Is this really supposed to be this uncomfortable?” I silently sniveled inside and wondered why this movement that appeared easy to everyone around me was so painfully awkward for me. I couldn’t get my wrists to move.

A kind soul at my box, Scott, approached me one day to try and work this out. He said, “It’s a mobility issue. You simply aren’t flexible enough to rack the bar properly. If you focus on this, it will work out.”

I scratched my head. “Hmmm, mobility? What does this man sayeth?”

Luckily, the very first coach I had taught me joint mobility warm ups as my daily pre-WOD protocol. Sadly, I thought I was “stretching” because the poor chap didn’t think to tell me he had taught me joint mobility that would help me for life. But I digress…

Wrists of a Desk Jockey

Wrists of a Desk Jockey
Continued joint mobility movements combined with a little focus made a world of difference, and I quickly moved on to improved technique and Rx weights soon thereafter. In my case, wrist mobility was the limiting issue — I have been on a computer tapping away at the keyboard for years, so the poor mobility in my wrists was just one of the consequences. It had to be rectified for me to improve.

Moral of the story: Incorporate mobility movements, stretch, be consistent, and you can overcome.

If you sit at a desk typing away for hours, you likely have some wrist mobility issues… in addition to a dozen other mobility problems stemming from sitting for long periods of time.
When I train athletes new to CrossFit, I can usually identify folks in the group who have been at desks for years. The positions we sit in most often aren’t natural. Things get stiff from hours of being in the same position and repetitive motions.

If you haven’t found the Mobility WOD yet, you will be happy to know that the CrossFit community has a mobility guru, Kelly Starrett. Check out his blog and this WOD in particualr for wrist issues.

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