Rack Delivery

Technique

How to perform Rack Delivery

1. Stand upright holding a light bar with your clean grip.
2. Bring your elbows out to about shoulder height so your forearms point down and the bar hangs close to your chest.
3. Draw the bar toward your shoulders as you rotate your elbows forward and around it.
4. Finish with your elbows in front and the bar supported across the front of your shoulders, loosening your grip enough to receive it.
5. Keep your torso upright and legs still rather than dipping or leaning forward to meet the bar.
6. Lower the bar and reset the scarecrow position under control before another repetition.

Programming relevance

Muscles involved