The best power rack allows a person to train hard and provides safety. To do barbells and squats, one should use these with a barbell.
A power rack, power cage, or squat cage is a mechanical spotter for weight lifting equipment for barbell exercises. Its main function is to support equipment to do their exercise without restrictions.
Gyms and homes are both good places to perform exercises. Good quality racks are important for heavy-weight equipment. A power cage is an excellent option for working out major muscle groups, and they are easy to install at home.
Bodybuilding Power Rack
Fitness experts recommend using power racks, benches, and barbells for the best workouts. A power cage offers full-body training good enough for powerful athletes. Some of the bodybuilding workouts which use power racks are
- Bench press
- Military presses
- Pullups and Chin-ups
- Inverted Row
- Barbell Squats
For bodybuilding exercises, it is important to know how to use a power rack for a specific workout.
Bench Press
The bench presses are one the best exercises, and power racks can make it a good deal safer. Most people target their weak points during bodybuilding, and to accomplish that, they need to lift a maximum weight. A power rack helps with that.
Bench presses should be performed inside the power rack. Roll an adjustable bench under the rack and place safety pins above your chest level to use a power rack for the bench press. Moreover, a power rack helps an individual’s safety by catching the bar if one fails, just above your chest, and protects the ribs from getting hurt or breaking.
Military Press
One of the best shoulder muscle-building exercises is the military press. A bar is placed in the power rack at the right height, allowing it to lift the bar off the rack easily and place it back once finished. Bar catchers should be placed just below shoulder height as it helps lessen injury risks.
Pullups and Chin-ups
Every power rack has a pullup bar that allows you to do exercises like pullups and chin-ups. The pullup is an upper-body exercise. For pullup exercises, grab the pullup bar of the power rack with your palms and put your chin over it.
You can also do head hangs and inversion hangs on the pullup bar.
Inverted Row
A good exercise for the upper back is the inverted row. However, it is hard to perform without a power rack. A barbell should be fixed on the safety catches.
It should be enough height that you can get under it, hold the bar, and hover just above the floor. Push yourself upward on the arm and try to touch it with your chest. As it is a strenuous exercise, but it will get easier after practicing.
Barbell Squats
Furthermore, power racks help in barbell squats and provide stability, as they contain four post and bar catchers. It is hard to do front barbell squats without a power rack and almost impossible to do back squats.
Power racks allow you to load the barbell behind your neck. Squat racks make it possible to do heavy squats.
Power Rack Height
Power rack heights matter as different exercises require a certain height for them to be effective. These consist of a variety of heights for different places. The average height of a squat rack for home gyms is 84″.
The majority of the power cages have a height that ranges from 81″ to 86″. Some power racks are tall at the height of 91″ while some are short and have a height of 71.5″.
Conclusion
As a result, power racks take bodybuilding workouts to the next level. The power rack strength exercises are a whole lot better and safer. Power racks are versatile and should be the first thing a person should buy for their gym.
