Rack Delivery Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Rack delivery focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- 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.
Exercise FAQ
What’s a common mistake people make here?
Rushing reps and losing body position. Keep the movement smooth and repeatable so tension stays where you want it.
Which muscles should feel like they’re doing most of the work?
You should feel the target muscles working while the rest of the body stays braced. If a joint or the lower back is doing the heavy lifting, reduce load and tighten your setup. Think of it as controlled movement done with repeatable, clean reps.
What should I do if I feel it in the wrong place?
Check your setup, slow down, and reduce weight. If discomfort is sharp or in a joint, stop and choose an easier variation. Think of it as controlled movement done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
Standing Military Press
Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, gr...
Elbow Circles
Sit or stand with your feet slightly apart. Place your hands on your shoulders with your elbows at shoulder...
Cable Shoulder Press
Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the...