Shoulders
Rack Delivery
An Olympic weightlifting drill that practices receiving the bar on your front shoulders in the rack position, building speed and flexibility in the catch.
Energy burned
≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min
Estimate range 17–28 kcal (±25 %)
Muscle mass worked10 %
Effort during a set6.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Hold a barbell at hip level with an overhand grip just outside your hips.
- 2Stand with your feet hip-width apart.
- 3Keep your chest up and shoulders slightly forward.
How to perform
- 1Shrug and pull the bar upward, leading with your elbows.
- 2Rotate your elbows quickly under the bar.
- 3Catch the bar on your front shoulders with elbows high and forward.
- 4Stand tall, then lower the bar back to your hips.
- 5Repeat.
