Rack Delivery
Rack Delivery is a olympic weightlifting technique - rack delivery exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Forearm muscles, Trapezius
- Exercise type
- Olympic weightlifting technique - rack delivery
Exercise technique
- Bar
Grip a light bar at clean width with a hook grip.
- Scarecrow position
Raise your upper arms parallel to the floor, forearms pointing down, and hold the bar close to your torso.
- Torso
Plant your feet evenly and lift your chest.
- Turnover
Quickly rotate your elbows forward around the bar.
- Hand transition
As your elbows come forward, loosen your grip to let the bar rotate in your fingers.
- Rack
Bring your front shoulders slightly forward and place the bar on the shoulder shelf rather than in your hands.
- Return
Lower the bar to the starting position under control, developing smoothness before speed.
Key technique points
- Use a light technique bar.
- Keep the bar close to your torso.
- Rotate both elbows together.
- Soften the grip during the rack.
- Keep your upper spine upright.
- Do not strike your neck hard with the bar.
Common mistakes
Wide arc
Do not throw the bar forward and then pull it back to your shoulders.
Maintaining a tight hook grip
Do not block the finger transition and place pressure on the wrist.
Low elbows
Do not hold the bar in your palms instead of on your shoulders.
Rounding the torso
Do not collapse your back to create the shoulder shelf.
Heavy bar
Do not increase the load before learning elbow speed.
Impact to the throat
Do not strike your neck with an uncontrolled bar.
Frequently asked questions
Rack Delivery: why is “Wide arc” a mistake?
Do not throw the bar forward and then pull it back to your shoulders.
Rack Delivery: why is “Maintaining a tight hook grip” a mistake?
Do not block the finger transition and place pressure on the wrist.
Rack Delivery: why is “Low elbows” a mistake?
Do not hold the bar in your palms instead of on your shoulders.
Rack Delivery: why is “Rounding the torso” a mistake?
Do not collapse your back to create the shoulder shelf.
Rack Delivery: why is “Heavy bar” a mistake?
Do not increase the load before learning elbow speed.
Rack Delivery: why is “Impact to the throat” a mistake?
Do not strike your neck with an uncontrolled bar.
What should I focus on when doing Rack Delivery?
Use a light technique bar. Keep the bar close to your torso. Rotate both elbows together. Soften the grip during the rack. Keep your upper spine upright. Do not strike your neck hard with the bar.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.