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Hey Reader,

Here's what to expect in today's issue of The Bulletproof Newsletter:

• Bulletproof Training Program: Accumulation cycle 2: Week 8
• How to screen and fix wrist pain in the front rack position
• Using DB's to recreate the hack squat exercise

Let's dive in!

Announcement:

I'm thinking about creating a low-cost, premium version of the Bulletproof Training Program that blends functional bodybuilding with performance-based CrossFit workouts.

It’s designed to help you:

• Build muscle and shred body fat
• Improve conditioning without burning out
• Move better and train pain-free

You’ll get:

• 7 days of structured workouts
• Coaching notes + daily intent
• Scaling options
• Demo videos for every movement
• Mobility prep + smart modifications
• A blend of strength, aesthetics, and performance
• Nutrition guidelines
• Access to a private community
• 50% discounts on all joint protocols

But, I am only going to build it if at least 10 people want it.

If this seems like something you'd want, let me know by voting in the poll below.

This Week's Training

Day 1 - 5/5/2025 A) High hang P. Snatch. Above knee P. Snatch. Below knee P. Snatch - 1.1.1 reps every 2:30 min x 3 sets B) 1 + 1/4 Front Squat - 3 x 4 @ tough effort; rest 2-3 minutes - progress load C) Metcon - MAP 8 16 Min AMRAP @ sustained pacing 500m Row 12 Box Jump Overs 24/20" 20 DB Thrusters 50/35# View Training Week

Be sure to snap a pic of your training and tag @WillMurtagh_DPT on social!

Deep Dive

How To Fix Wrist Pain In The Front Rack Position

You're not alone if you're dealing with wrist pain during front squats, cleans, or jerks.

It's one of the most common complaints among CrossFit athletes.

When the front rack position feels tight or painful, it's easy to assume your wrists are the issue.

You may feel pressure, strain, or even sharp discomfort in the joint itself.

The wrists themselves may be the issue.

But in most cases, I have found that the wrists aren’t the actual problem.

It's the endpoint of a series of restrictions elsewhere.

Limitations in your elbows, shoulders, upper back, or even your lats could be forcing your wrists into a compromised position.

This article will help you uncover what's really going on so you can fix it at the source.

The Problem With Arbitrary Wrist Stretching

When wrist pain shows up in your front rack, your first instinct might be to spend more time stretching your wrists.

You might try wrist circles, banded distractions, or soft tissue work hoping to ease the pressure.

These approaches may bring temporary relief, but they rarely create lasting change.

The reason is simple: you're addressing the symptom, not the source.

Your wrists are doing too much work because something else is too stiff or not moving well.

The body works as a chain, and when one link is restricted, other joints compensate.

Your thoracic spine, shoulders, and lats all influence your ability to hold a solid front rack.

If you ignore these areas, wrist discomfort will keep coming back.

Uncovering The Limitations Up the Chain

Your wrist pain during the front rack position usually comes from restrictions higher up the chain.

One of the most common limitations is poor thoracic spine mobility.

If you're unable to extend or rotate through your upper back, your shoulders can’t stack properly, forcing your elbows to drop and shifting extra pressure onto your wrists.

Tight lats also play a major role.

When your lats are shortened or stiff, they pull your arms down and back, making it harder to keep your elbows high.

That tension travels straight to your wrists.

If you lack shoulder external rotation, you’ll struggle to bring your elbows forward while keeping your hands under the bar, which again puts the wrist in an overextended position.

Limited triceps flexibility affects your ability to fully flex at the elbow and raise your arm comfortably, further compromising your front rack.

While actual wrist mobility restrictions do happen, they’re far less common.

If you don't address these upstream limitations, you'll stay stuck in a pattern of discomfort and inefficient positioning that affects both your comfort and your performance in key lifts.

The Cost of Ignoring the Real Issue

If you keep focusing only on your wrists, you’re likely to deal with nagging discomfort that never quite goes away.

Over time, this limits how well you can hold the front rack, which directly affects your cleans, jerks, and pressing movements.

When your position is off, you lose stability and power under the bar.

Ignoring the real source of the problem also increases your risk for additional injuries.

When your body can’t move through the proper ranges, it finds ways to compensate, which leads to breakdowns elsewhere.

You might notice tension in your elbows, pinching in your shoulders, or pain that starts to creep into other lifts.

Wrist pain during front rack movements is your body’s signal that something isn’t moving well.

Treating the symptom instead of solving the root issue leads to slow progress and recurring problems.

So use the tests and exercises below to ensure this doesn’t happen.

How To Screen Your Front Rack Mobility

Before you try to fix your front rack, you need to find out where the actual restriction is coming from.

Use these five simple screening tests to identify the joint or tissue that’s holding you back.

Thoracic Spine Extension/Rotation Test (Demo)

Checks whether your upper back can extend and rotate as needed for an upright rack.

The goal is 50 degrees of rotation on each side.

PVC Lat Wall Test (Demo)

Assesses if tight lats are pulling your elbows down and back.

The goal is to make contact with the wall without compensation.

Scratch Test (Demo)

Evaluates shoulder external rotation, which is crucial for keeping your elbows forward.

The goal is less than a hand's width distance of separation between hands at the finish position.

Thumb-to-Elbow Test (Demo)

Checks triceps length and elbow mobility, both of which influence front rack position.

The goal is to get your thumb to your shoulder.

Quadruped Wrist Extension Test (Demo)

Identifies if your wrist lacks the range to support the barbell angle.

The goal for women is to make shoulder contact 4.5” inches away from the upright and 5.5” for me.

When you know what’s limited, you can stop wasting time on the wrong stretches and apply the right solution to the right problem.

Targeted Fixes Based on Your Results

Once you've identified where you're limited, you can apply the right mobility drill for the issue.

Thoracic spine restriction → Thoracic extension over a foam roller (Demo)

Tight lats → Banded overhead lat stretch (Demo)

Limited shoulder external rotation (Scratch Test) → PVC shoulder external rotation stretch (Demo)

Triceps or elbow restriction → Banded overhead triceps stretch (Demo)

Limited wrist range → Quadruped banded wrist mobilizations (Demo)

Stick with the drills that match your restriction.

Doing them consistently two to three times per week as part of your warm-up or cooldown can make a meaningful difference over time.

Final Thoughts On Front Rack Wrist Pain

Wrist pain in the front rack isn’t always coming from your wrist.

It’s often a sign that something else is restricted up the chain.

Use the mobility tests to pinpoint what’s limited and apply the right fixes.

You’ll move better, lift stronger, and train without pain.

Start testing today so you can stop wasting time and finally address the real problem.

This Week's Blog Post

The Most Effective Hack Squat Alternative With Dumbbells In this blog, you’ll discover the best hack squat alternative with dumbbells. So that you can recreate the exercise at home or in your gym. Read Here

When you're ready, here's how I can help you

1:1 Pain-Free Performance Program

My flagship 1:1 program is designed to eliminate your joint pain while elevating your CrossFit performance in less than 12 weeks without overhauling your training or missing time in the gym for rehab.

Book your free consultation - (Click Here)

Book A Movement Screen

A 1:1 movement screen to identify the root cause of your aches and pains.

This movement screen is the exact same one performed in my 1:1 Pain-Free Performance Program.

Book a virtual movement screen, and if we decide to work together to fix what we find, your movement screen is 100% free!

If not, you’ll have the answers you need to reach your goals.

Book Your Movement Screen Today! (Click Here)

Purchase a Joint Protocol

Start one of my 6-week joint protocols.

These programs are designed to build joint mobility, stability, and resilience so you can feel confident in your ability to handle your training.

They are based on CrossFit's most commonly injured joints (shoulder, lower back, hip, knee, and ankle).

Purchase a Joint Protocol Today! (Click Here)

Talk to you soon, Reader!

Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN Physical Therapist | Remote Fitness Coach P.S. Click here for a free consultation on how to train pain-free and look and perform better in under 12 weeks. ​ ​​​​