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Barbell Rack Delivery
An Olympic weightlifting drill isolating the bar turnover from scarecrow position to front rack, targeting anterior deltoids and upper back to improve clean reception and rack stability.
About Exercise
Equipment
Barbell
Difficulty
4/5 •
Primary Muscle Groups
Shoulders
Secondary Muscles
Forearms, Triceps, Abs
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Traps
6/10Upper Traps
Forearms
4/10Flexors
Triceps
4/10Abs
3/10Programming
Typical Rep Range
3-8 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, grip barbell slightly wider than shoulders with palms down. Raise to scarecrow position: elbows high and out, bar against chest.
- Squeeze shoulders back to initiate turnover.
- Rapidly spin elbows around and under the bar.
- Secure bar on anterior deltoids and clavicles with elbows pointing forward.
- Hold rack position briefly with upper back extended.
- Lower bar controlled back to scarecrow position by relaxing wrists.
Coaching Tips
Form Cues
- Elbows high and out
- Spin elbows under fast
- Bring bar to shoulders
- Maintain upright torso
- Relax wrists on return
Breathing
Inhale to prepare in scarecrow position, exhale forcefully during turnover and rack.
Tempo
1-0-1
Range of Motion
From elbows high and out in scarecrow to elbows up and forward in rack, bar resting on shoulders without forward lean.
Safety
Safety Notes
- Start with empty bar
- Ensure bar rests on shoulders not hands
- Avoid pressure on throat
- Use collars if beginner
- Clear lifting area
Spotting
Not typically needed; perform with light weights or use safety pins in rack for heavier attempts.
Common Mistakes
- Leaning chest forward
- Dropping elbows low
- Gripping too tightly
- Rushing without control
- Poor wrist alignment
When to Avoid
- Shoulder impingement
- Wrist injuries
- Recent clavicle issues
Flexibility Needed
- Shoulder flexion to 150 degrees
- Wrist extension flexibility
Build Up First
- Basic clean grip proficiency
- Understanding of front rack position
Also known as
Clean Rack Delivery, Rack Turnover Drill, Scarecrow Rack
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