A power rack (also known as a power cage, squat rack, squat cage and a myriad of other combinations of the word power, cage and squat) is one of the most inexpensive yet invaluable pieces of gym equipment that any home gym or commercial gym can benefit from. The power rack is underrated and underutilized, mostly because people don’t know what it is or how to use it. If you’re a big fan of fitness and enjoy relishing in the pain of others, you’ve mostly likely looked up gym fails and watched barbells drop on people. While at times hilarious, these common accidents can easily be prevented by the usage of a power rack.
What is it?
A power rack is a pretty simple looking machine with four vertical bars and two movable horizontal bars used to catch barbells. Many power racks also come with additional horizontal bars to perform chin ups and pull ups on in addition to barbell exercises. They are usually wide enough for a person to easily fit inside, along with a fitness bench.
How to use it?
The most common way to use a power rack for a bench press is to slide a fitness bench under it and adjust the bars or catcher to just around 6 to 8 inches away from full extension. Unrack your barbell and a few more weights on than normal. Put the barbell on the safety and this now allows you to lift heavier weights to full extension. As you build more strength, gradually lower the safety (or catcher) as you build more strength.
Now you can lift even heavier weights that will gradually help you build strength without the risk of a bar crushing your chest. By working this way, you can have assistance getting over the weakest part of your bench press.
Power racks are also called squat cages because they are a great tool in getting out of the bottom portion of your rep. You should place the safeties where the bottom of your squat usually is. Place the bar on the safeties, lower yourself, and lift the bar like in a normal squat. Lower yourself and gently set the bar back on the safety. By using a squat cage in this manner, you can prevent injuries commonly associated with squatting.
Another great way to use your power rack is for training on the deadlift. Your body can benefit greatly from starting the exercise at different angles and building strength in different muscles. To do this, first set your safety to the lowest it can go. Deadlift from this height and slowly raise the safety one level up after each rep of five deadlifts. This will help you train for every level of your deadlift.
This is only touching the surface of the many uses of the amazing squat cage! If you would like more information feel free to contact us with any questions. We have plenty of power cages and fitness benches in stock, many of which are not listed on our site so be sure to give us a call or shoot us an e-mail.