Weightlifters and fitness buffs, here's the key to unlocking your best performance: Front Rack Mobility Program!
Through targeted exercises that strengthen this position, you can become better equipped for lifts like Olympic clean, split & power jerk and front squats - which means improved form plus increased weight capacity.
Designed by an Olympian and approved by TOP professional athletes.
Improve the upper body mobility for movements such as: #Clean #Push Press #PushJerk #Front Squat #Overhead Press #Thrusters;
Develop joint strength in the front rack position;
Achieve the right posture during squats or cleans;
Feel confident during the workouts.
6 Weeks To Your Best Mobility Ever
6 Weeks To Your Best Mobility Ever
Achieving and maintaining good front rack mobility can be a great asset in pursuing your goals of mastering the clean & jerk, as well as improving your front squat form.
Put yourself in the winner's circle with over 60 mobility exercises designed to perfect your front rack.
I have been working on mobility for some time. This is the first program that puts all the pieces in
Place
K
K.H.
Good easy to follow program.Really has an effect.
E
Edo
Front rack mobility
It is incredible the benefits of having for a couple of times per week half hour of this program. As an hybrid athlete I love to train strength but since four years I integrated the running (running about 40 minutes in 10k and 1:30 in 21k).Honestly, Athletic Performance and Front Rack mobility programs represent a paradigm shift for my training. Thanks!!
O
Olivier Devillez
Programmation nécessaire.
Mobilité et corrections posturales. Les résultats sont concluants.
With over two decades of Olympic weightlifting experience, I know how small details can influence your lifting game. And I can say for sure:
“Big results consists of small details”
HOSTED OVER 300 SEMINARS WORLDWIDE
HOSTED OVER 300 SEMINARS WORLDWIDE
I’ve been hosting seminars for ten years now, and teaching athletes from all around the world.
I've had a hand in guiding over 10,000 athletes on their weightlifting journey.
It's an honor to be able do this!
The knowledge I gained through seminars with athletes helped shape my PhD research. I’m proud to say that in 2025, I officially earned my PhD in Sport Science!
Who is the mobility routine for lifters best suited for?
This mobility program is best suited for those with very mild to no (0-2) shoulder pain ANYTHING related to front rack or overhead shoulder mobility deficits. People that have difficulty with front rack lifts (Functional Fitness & Olympic weightlifters) and individuals that want to improve their front rack mobility and stability!
What equipment is needed?
PVC pipe
Barbell
Plates
Straps
Box
Rack
Small dumbbells
Rubber bands
Mini bands
What amount of progress can I expect to see with this program?
It depends …on your age, training history, joint health, soft tissue quality, commitment to the program, consistency and countless other factors. However, there are some similar themes for most people who complete this program.
One, you will likely see some immediate improvements in freedom, positions and snatch mobility.
How long do I have access to this mobility routine for lifters?
How does lifetime access sound? After enrolling, you have unlimited access to the overhead mobility exercises for as long as you like - across any and all devices you own.
What is the difference between the Overhead Mobility and Front Rack Mobility programs?
The Overhead Mobility (OHM) and Front Rack Mobility (FRM) programs are both designed to improve mobility, flexibility and stability in this specific position with main focus on the upper body. While they share a common goal, their approaches differ greatly.
OHM is largely focused on exercises that involve lifting weights above the head - such as overhead squats, jerks, snatches, and presses — while FRM focuses more on movements involving the shoulders, shoulder blade, chest, hips and ankle area - like front squats and cleans.
The two programs have a large degree of overlap however; approximately 65% of exercises between OHM and FRM are similar due to their focus on similar muscle groups from across different angles. Despite this similarity, it is important to note that each program offers a unique set of benefits.
I am a coach and I want to use it for my gym / my clients.
This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.
What if I have more questions about front rack mobility for weightlifting?
Improve front rack mobility and flexibility, build a stable and confident front rack position for Olympic clean, split/power jerk and front squats.
Expected Result
Improved active range of motion without pain/discomfort; better clean turnover/drop speed; stronger and more controlled front rack position for clean, jerks and front squats; ability to lift with better form.
Target Audience (Training Level)
All skill levels; weightlifters, functional fitness athletes and lifters with front rack / upper-body mobility limitations.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
6 weeks / 18 workouts
Days Per Week
3
Session Duration
20 min
Coaching or Self-Training
Self-training; can be used before/after lifting or as a standalone front rack mobility routine
ADDITIONAL (FILE)
Format
PDF (digital download) + video tutorials
App
No
Platform
Any device (PDF + video links)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes — 100 video / graphic & voice instructions with clickable video library
Trial / Demo Available
Yes, 4 free demo sessions
Payment Type
One-time purchase
Price
$46.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
4 free demo sessions; 6 mobility tests; 100 video instructions; lifetime access; progress checks at start, after week 3 and after completion
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
18 workouts x 20 min; 3 blocks per session (Mobilization → Activation → Integration); 6 specific mobility tests; 100 video instructions; progressively challenging front-rack mobility drills; lifetime access
ADDITIONAL (TRAINING)
Season
Year-round / mobility, recovery and position-quality work
Sport
Olympic Weightlifting / Functional Fitness / Mobility / All Sports
Can Be Used for Competition Preparation?
Not a full competition-prep program, but supports clean, split/power jerk and front squat performance by improving front rack mobility, posture and position control
Training Style / Methodology
3-block mobility system: Mobilization → Activation → Integration; one set per exercise; prescribed reps/seconds; progressive front-rack drills
Progression Model
6-week progression with minor exercise progressions from session to session; testing at the beginning, after week 3 and after completion
Periodization Model
6-week front rack / upper-body mobility cycle; 18 sessions arranged as 3 sessions/week with progressive integration into clean, jerk and front squat positions
Deload Phase
No dedicated deload phase; low-stress mobility format can be used for recovery and position maintenance
Main Equipment Required
PVC pipe, barbell, plates, straps, box, rack, small dumbbells, rubber bands, mini bands
Additional Equipment Needed
Device/internet for video links; training space; optional small plates/dumbbells and bands depending on session
Gym Machines Needed
No
Training Location
Home, gym, weightlifting facility or functional fitness box
Nutrition
No nutrition plan included
Warm-Up Included
Yes — general warm-up is essential if used before lifting or as a standalone session; can be skipped if done after lifting
Post-Workout Included
No dedicated post-workout block; program can be done after lifting as mobility/cooldown work
Mobility Included
Yes — mobility is the core of the program
Customization Available
Yes — can be used before lifting, after lifting or standalone; users can move at their own pace, rest as needed and continue 1–2x/week after completion
Type of Workload (Sets, Reps, Percentages)
Sets, reps and time-based holds; one set per exercise; rest up to 1 minute between exercises; no percentage-based barbell loading
Pregnancy / Postpartum Safe
No
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
No dedicated mindfulness component; controlled mobility work may support relaxation/recovery
Fixed Time/Days or Flexible
Flexible — 3 sessions/week over 6 weeks; 20-minute sessions can be placed before/after lifting or on separate days
Main Exercises (Used the Most)
Kneeling wrists mobilization, kneeling chest opener, knees/backbone mobilization, duck walk, rack elbows rotation, front squat, rack lats stretch, rack chest stretch, PVC shoulder rotators stretch, PVC lats mobilization, PVC tall clean, PVC front rack duck walk, front squat with straps, box front squat, barbell ankle stretch
Good For Recovery/Rehab
Good for mobility maintenance and recovery-support work; not formal rehabilitation
Adjustable Load
Yes — bodyweight/PVC/barbell/band/plate/dumbbell variations; rest and pacing can be adjusted; users can repeat or maintain 1–2x/week
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — 6 tests at start, mid-way after week 3 and after completion
Rest Day Guidance
Yes — rest up to 1 minute between exercises; after completion continue 1–2x/week or repeat every 3–4 months to maintain front rack mobility
Volume Level
Low to Moderate
Intensity Level
Low to Moderate
Fat Loss or Muscle Gain
Mobility and movement quality; not primarily fat loss or muscle gain
Muscles Focus
Upper body/front rack: wrists, elbows, shoulders, chest, lats, upper back, thoracic spine; also hips/ankles support clean and front squat positions
Number of Unique Exercises
60+
CREDENTIALS & TRUST
Made By
Oleksiy Torokhtiy / Torokhtiy Weightlifting
Head Coach
Oleksiy Torokhtiy
Programming Coach
Sergii Putsov
Coach Certifications
PhD in Sport Science, Former Professional Athlete, 2-times Olympian; 300+ seminars worldwide; guided 10,000+ athletes
Been wanting a program to help strengthen the overhead position and I've gotten through the 1st session and it feels good. I enjoy the different variations of workouts and its a different pace from me normally working on the snatch and CJ. Definitely looking forward to the rest of the program.
I used the Athletic Performance program to prepare for my fourth triathlon. My muscular endurance improved drastically. I earned a personal best time and third place in my division, my first time placing. Thank you Torokhtiy!
I took advantage of the 2-for-1 promotion and started with the Beginners 2.0 program. I found it excellent; I'm a week away from finishing it and will start the Snatch Masterclass program soon. I'll let you know shortly.That's all for now, thank you for following.
I just wanted to say how impressed I am with the MALE WEIGHTLIFTING 2.0 + MOBILITY FOR WEIGHTLIFTING programmes.
The structure is excellent, and the level of detail — especially the explanations and videos — makes everything very clear and easy to follow. I’m currently on Week 2 of Male 2.0, and I can already feel a noticeable improvement in my confidence and consistency with the lifts.
The volume is challenging but very well programmed, and I can tell that it’s building a strong foundation for future progress.
I’m genuinely enjoying the process and learning a lot along the way. I’ll definitely be looking into purchasing more programmes in the future (especially the Squat or Overhead Mobility programmes), and I’d also be very interested in attending one of your seminars.
Thank you again for such a high-quality product — it really shows the level of thought and experience behind it.
I am the type of person who never buys programs as they seemed so basic/simple, I was already doing them. This program is not that at all. Very in depth, easy to follow, and provides results. Well done!
I’ve been following Torokhtiy for a while and I finally decided to give it a chance. This one is the real deal folks, after every session you feel the “no gain, no pain”. I’m still on on it and I plan on finishing it. I can feel the improvement already.
Excellent coaching feedback that is constructive and helps the athlete to reach the goal that’s in mind. I attended a seminar last summer. Only six month into the program and my training has improved significantly. I knew I needed a strong foundation and Torokthiy has provided what I needed. Coaching and the right program that works to help me reach my personal goals. If you are serious about Olympic weightlifting, you would not be sorry.
I've been in the torokhtiy club for around a year now, and since then I've come so far with weightlifting. Oleksiy and Sergii are great coaches - worth every penny!
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