Rack Delivery

How to Do Rack Delivery

1. 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.
2. 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.
3. 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.

Alternatives to Rack Delivery

10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.

1. 1

   Jerk Balance

   An intermediate compound Olympic weightlifting exercise that works the shoulders, using a barbell.

   intermediate Barbell
2. 2

   Push Press - Behind the Neck

   An intermediate compound Olympic weightlifting exercise that works the shoulders, using a barbell.

   intermediate Barbell
3. 3

   Clean and Jerk

   An advanced compound Olympic weightlifting exercise that works the shoulders, using a barbell.

   advanced Barbell
4. 4

   Cuban Press

   An intermediate compound strength exercise that works the shoulders, using dumbbells.

   intermediate Dumbbells
5. 5

   Dumbbell One-Arm Upright Row

   An intermediate compound strength exercise that works the shoulders, using dumbbells.

   intermediate Dumbbells
6. 6

   Shoulder Press

   The shoulder press is a fundamental overhead pressing movement that builds strong, broad shoulders. It targets all three heads of the deltoid and develops functional pressing strength.

   intermediate Dumbbells
7. 7

   Two-Arm Kettlebell Clean

   An intermediate compound strength exercise that works the shoulders, using a kettlebell.

   intermediate Kettlebell
8. 8

   Alternating Kettlebell Press

   An intermediate compound strength exercise that works the shoulders, using a kettlebell.

   intermediate Kettlebell
9. 9

   Arnold Dumbbell Press

   An intermediate compound strength exercise that works the shoulders, using dumbbells.

   intermediate Dumbbells
10. 10

    Double Kettlebell Jerk

    An intermediate compound strength exercise that works the shoulders, using a kettlebell.

    intermediate Kettlebell