Exercise guide
Rack Delivery
Rack Delivery is an Olympic-weightlifting drill that practices the final transition of a clean. The bar begins in a scarecrow position and is delivered onto the shoulders as the elbows rotate forward.
Training context
Benefits of the Rack Delivery Drill
The drill teaches the athlete to move the elbows around the bar rather than allowing the bar to crash downward onto the shoulders. It also develops familiarity with relaxing the grip as the front rack forms.
Begin with an empty bar or technique bar. Speed and load should increase only after the bar remains close and the rack position is comfortable.
Technique overview
Rotate around the bar instead of flipping it forward
Hold the upper arms near parallel to the floor with the forearms hanging beneath the bar. Keep the bar close as the elbows rotate forward and upward. Relax the hands enough for the bar to settle onto the shoulders, then reset the scarecrow position for the next repetition.
Treat this as an overview and use a range, pace, and setup you can control.