PVC Front Rack Stretch

PVC Front Rack Stretch

The "PVC Front Rack Stretch" is a dynamic stretching exercise designed to improve mobility and flexibility in the wrists, shoulders, and upper back. This stretch specifically targets the muscles and joints used during front-rack exercises such as front squats, cleans, and overhead presses. To perform the PVC Front Rack Stretch, you will need a PVC pipe or a broomstick. Begin by gripping the PVC pipe with an overhand grip, slightly wider than shoulder-width apart. Bring the pipe in front of your body, resting it on top of your shoulders, ensuring that your elbows are high and your palms are facing upwards. This is the starting position. From here, gently push the PVC pipe forward and hold the stretch for a few seconds, feeling a stretch in your wrists, forearms, and shoulders. Next, push the pipe back until your elbows are pointing slightly behind you, feeling a stretch in your biceps and chest. Repeat these movements for a designated number of repetitions or for a specific amount of time. Performing the PVC Front Rack Stretch regularly can help improve your front-rack position, allowing you to lift heavier weights and reduce the risk of injury. It can also help to alleviate any tightness or discomfort in your wrists, upper back, and shoulders. Remember to start with light pressure and gradually increase the intensity of the stretch as your mobility improves. Incorporate this stretch into your warm-up routine before performing front-rack exercises or as part of your post-workout cool-down.


  • Start by standing with your feet shoulder-width apart.
  • Hold a PVC pipe or broomstick in both hands, with your palms facing up.
  • Bend your elbows and raise the PVC pipe or broomstick up to shoulder level, bringing it across your chest.
  • Grip the PVC pipe or broomstick with a wide grip, making sure your hands are wider than shoulder-width apart.
  • Squeeze your upper back muscles and push your chest forward, while keeping your core engaged.
  • Hold this position for 20-30 seconds, focusing on breathing deeply and relaxing your body.
  • Release the stretch by slowly lowering the PVC pipe or broomstick and returning to the starting position.
  • Repeat the PVC front rack stretch for 2-3 sets, aiming to increase the duration of each stretch over time.

Tips & Tricks

  • Make sure to keep your core engaged throughout the stretch to maintain stability.
  • Breathe deeply and relax into the stretch, allowing your body to loosen up.
  • Focus on keeping your chest up and shoulders pulled back to maximize the effectiveness of the stretch.
  • If you feel any pain or discomfort, ease off the stretch and adjust your positioning.
  • Incorporate the PVC front rack stretch into your warm-up routine to prep your upper body for more intense workouts.
  • Experiment with different grip widths on the PVC pipe to target different areas of your shoulders and arms.
  • Gradually increase the duration of the stretch over time to improve flexibility and range of motion.
  • Consider using a lacrosse ball or foam roller to relieve any tightness or knots in the muscles before performing the stretch.
  • Combine the PVC front rack stretch with other shoulder and upper body stretches for a well-rounded mobility routine.
  • Listen to your body and modify the intensity of the stretch as needed, ensuring you don't overstrain your muscles.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine