Rack delivery teaches the technique of bringing the barbell into the front rack position. It’s a key skill in Olympic lifts like the clean and jerk.
Instructions
- Start in the scarecrow position: elbows at shoulder height and forearms hanging down with a hook grip on the bar.
- Rotate your elbows forward and around the bar, relaxing your grip as the bar approaches your shoulders.
- Receive the bar on your front deltoids, just above your collarbone.
- Keep the bar close to your body the entire time to avoid impact or losing control.
- Repeat to build fluidity and precision before progressing to heavier loads.
Related Muscle Groups
- Shoulders
See exercises for Shoulders · Learn about the Shoulders - Forearms (secondary)
See exercises for Forearms · Learn about the Forearms - Traps (secondary)
See exercises for Traps · Learn about the Traps