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.
HOW IT WORKS
HOW IT WORKS
Pay once. No subscription, no app to install. Within a few minutes, you’ll get your program by email.
Every exercise has a video with graphics and voice-over. Open it on your phone at the gym.
Train 3 times a week for 20–30 minutes. Test on day 1 and after week 6 to see your progress in centimetres and degrees.
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 2026, 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
The Olympic Clean Masterclass is a very well structured program with a holistic view of training, and a wholehearted mindset, which is carried through it all. Already at the first read-through the expectation starts to rise.
The program's progression in 12 relatively short and intense sessions should be feasible for most people who want to give it a try. It will surely give you many sessions of sweat, pain, lows and highs. A basic knowledge of theory is enough to complete this programme.
That there should be so much more to learn from such a program is hugely important for developing an independent training routine. If an exercise is unfamiliar to you, you can use easy-to-understand symbols and see simple displays of each exercise in videos, which are a real support for the implementation. The program has been developed by a team of people with thorough and extensive experience in international weightlifting, physiotherapy and nutritional physiology. That fact alone is absolutely amazing. As I said, it is not time-consuming, so if you wish, there are great opportunities to add alternative exercises for the legs, or more muscle groups, to accustom the body to further training in weightlifting.
In pdf format, you can take the program with you when you travel and use it when it suits you. Here it is just a matter of continuing without obstacles. So it remains to be seen who is the last man standing.
I searched all over for a training program to learn the Olympic lifts on my own (without a coach / trainer), I discovered Torokhtiy and this program, the clarity, and comprehensive blew me away. You will not be disappointed by this program!
3.5 weeks in and not only am I not progressing I can’t hit my previous 1rm
If you’re 3.5 weeks into a snatch cycle and struggling to hit your previous 1RM, don’t panic - it’s more common than you think.
Our Snatch Cycle program includes high volume or intensity, your CNS and muscles might be too fatigued to express peak strength right now.
If you’re refining technique, your body may still be adapting to the new movement patterns.
It’s normal to feel weaker before the changes translate into a better lift. Strength progress isn’t always linear - sometimes you dip before you peak.
Our CYCLE must be fully completed (5 weeks) and by the end of fifth week it is time to taper/recover and only then to plan MAXOUT session.
And remember our motto – Warm Body Cold Mind.
Programme très bien construit qui permet de continuer de WODer tout en travaillant intelligemment en plus.
Je suis à la 5e semaine et aujourd’hui un snatch à 90% passé sans difficulté et sous fatigue.
La question c’est donc pas s’il aura un nouveau PR mais plutôt de combien !😍
I just finished my cycle and I didn't manage to improve my PR (75 kg / 165 lbs), however I definitely improved my technique, speed and strength. A bit sad I couldn't break through 75 kg but I still count it as a progress cause I improved successfull snatches ratio with lower weights (to 100% nearly). Giving 4 stars because not all exercises have proper videos linked (somebody already mentioned it). I recommend it overall, will give it a second try after finishing my clean and jerk cycle now :)
I have had two bad injuries on my shoulders because of an accident, many things were torn apart. After 1 year the strength came back for 90 % but still painful in the lock position and beginning. I did a lot of stretching which helped a bit. I started your program precisely and after 6 times the pain was almost gone and I am able to lock out with 2 x 32 kg kettlebell with ease. I am very grateful and although I do not weightlifting I am lose and explosive again. DEEPLY GRATITUDE!I I send a video doing a single heavy kb.
Its easy to follow and i like the amount of Sets. I’ve tried other training plans too—like CrossFit Weightlifting 101—but that one just killed me and my friend. It’s simply too much volume (more Exercises, more load, more Reps - thats Crossfit), or maybe I’m just too old at 51 to pull it off. :-) We are at Week 4 and we love it. My exercise form is becoming increasingly better and more stable. Whether I’ll be able to lift more weight at the end of the 10 weeks than before remains to be seen. But I expect so. I absolutely recommend the Master Diesel 2.0.
For those who wants to improve their squats like myself, look no further. The workouts are easy to follow but are effective at the same time. Great customer service from the team and it made me feel that the team is behind my success.
I tried to upgrade my order for the book and course, as I did not realize it was an option when ordering to save money, but customer service never replied back.
I just started this program and so far I love it. It is complete with mobility and core. It gives me structure and I look forward to my leg days. Highly recommend it
Nothing to say about the excercise but it’s a bit anowing to not have a way easy follow the plan with out moving from the pdf to the links, and having to create myself all playlists, I think you can create playlist allready set for the users
If you’re into weightlifting, this program is a great choice. It’s especially good if you want to focus on general weightlifting sessions. The weekly volume is well-balanced between harder and more moderate training days. I’m really enjoying the process and can already feel a lot of progress.
