Hominin · exercise
Rack Delivery
Rack Delivery is a intermediate olympic weightlifting exercise using barbell. It works the shoulders, with help from the forearms and traps.
intermediatebarbellpull movementcompoundolympic weightlifting
- Main muscles
- shoulders
- Also works
- forearms, traps
How to do it
- This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
- Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
- It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Jerk Balance · barbell, intermediate
- Push Press - Behind the Neck · barbell, intermediate
- Clean and Jerk · barbell, expert
- Push Press · barbell, expert
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).