Rack Delivery
A intermediate olympic weightlifting exercise for the shoulders, done with a barbell.
How to do the Rack Delivery
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Rack Delivery
Jerk BalanceBarbell · Intermediate
Push Press - Behind the NeckBarbell · Intermediate
Clean and JerkBarbell · Expert
Push PressBarbell · Expert
Questions
What muscles does the Rack Delivery work?
Mainly the shoulders, with the forearms and upper back helping.
Is the Rack Delivery good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Rack Delivery?
Good alternatives that train the shoulders: Jerk Balance, Push Press - Behind the Neck, Clean and Jerk or Push Press.
How many sets and reps of the Rack Delivery should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).