The power rack is a great tool because it allows you to safely lift heavy weights. The power rack is extremely versatile. You can use it for Back Squats, Front Squats, Shoulder Press, Deadlifts, Bench Press, and Heavy Rows. It's like a weight lifter's playground. But instead of sandcastles and climbing frames, they play with weights.
Today in this blog we will take a detailed look at the power rack for a moment. So that you know its different parts well and how to use them all.
You have to place the bar at a different height for each exercise. This guarantees maximum safety and the minimum energy required to bring the bar into the correct position. The safety pins that hold the bar in place are either straight or L-shaped. They are often called levers. Common mistakes: placing each safety pin at a different height, putting them in the wrong way, and being unable to get them out of position. Not all pins are the same. Especially heavy bar safety pins need to be tightened before they can be removed.
The unique quality of the power rack is that you can perform exercises with heavy weights without compromising your safety. Each power rack comes equipped with so-called safety bars. They are especially important for performing squats and bench presses. They act as an emergency exit. If you can't complete a repetition, you can drop the bar by placing it on the safety bar
Common mistake: not setting the seat bar at the correct height. For the Bench Press it should be just at chest height. Keep it as close to your bar as possible so it doesn't crush you, but you should also avoid using the safety bars on every rep. To perform squats, you should also have it very close to the actual height to which you are going to squat. Use your warm-up sets to familiarize yourself with the correct height.
The power rack is great for barbell training. But, in true playground style, it also offers bodyweight training options. As a general rule, each power rack has a pullup bar at the top. This is especially handy if you want to perform deadlifts and pullups within the same workout. Higher level power racks even offer resistance band attachments that you can wrap around the bar for a unique training stimulus.
Yes, the power rack is overwhelming. But, if used well, it's one of the best tools for building muscle and increasing functional strength. Imagine doing a Back Squat having to always lift the bar off the ground, hoist it over your shoulders, and place it on your back. It would be beyond inefficient. Learn the different parts that make up the power rack and remember these key tips to avoid putting yourself and others in danger.
