Exercise Library
Clean Rack Delivery






The clean rack delivery is the isolated upper body turnover motion of the third pull of the clean.
 
 
Execution
 
Stand and lift a bar with a clean grip to a scarecrow position—elbows up to about shoulder height and out to the sides with the bar hanging down against the body. From this starting position, squeeze the shoulders back to bring the bar toward the shoulders as you spin the elbows around the bar  and secure the clean rack position smoothly.
 
 
Purpose
 
The clean rack delivery is a teaching drill for the clean turnover and can be used to practice and reinforce the motion or as a warm-up for cleans.
 
 
Programming
 
Sets of 5-10 reps with an empty bar is usually appropriate, and a light technique bar may be necessary to allow some lifters to execute the motion properly.




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