Rack Delivery
Olympic Weightlifting · Intermediate · Shoulders
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Shoulders
- Secondary
- Forearms, Traps
- Equipment
- Barbell
- Force
- Pull
- Mechanic
- Compound
- Level
- Intermediate
Muscles worked
Shoulders
Also works: Forearms, Traps
How to do it — Rack Delivery
- 1This 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.
- 2Begin 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.
- 3It 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.
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