In this today’s busy world everyone wants to be fit. So they go to the gym for fitness. One of the best equipment for fitness can be a squat rack too.
The squat rack is the centerpiece of just about every home and garage gym in the world.
As such, it should be versatile, durable, useful, and fit the space it will be used in.A power rack (also known as a power cage, squat cage or squat rack) is a piece of weight training equipment that functions as a mechanical spotter for free weight barbell exercises without the movement restrictions imposed by equipment such as the Smith machine. Its general design is four upright posts with two adjustable horizontal bar catches (also called “supports,” “rails” or “pins”) on each side. Many power racks also have accessory attachments, such as a chin-up bar, pulldown cable attachment, or pegs for storing weight plates.The power rack serves several purposes. Chief among them is safety: for instance, in the bench press, placing the bar catches right above the lifter’s chest will prevent the barbell from crushing the athlete in the case of muscular fatigue or other loss of control of the bar. In the case of squats, catches placed just below the lowest position of the squat allow the lifter to “dump” the weight safely.The power rack is also useful for performing limited-range exercises, often involving heavier weights than their full-range equivalents. These include rack pulls, a variation of the deadlift where the starting point of the bar is higher than a conventional deadlift, and rack lockouts, a bench press variation limited to just the upper portion of the lift (the “lockout“).
A squat rack is a piece of gym equipment which is adjustable in height and holds an Olympic bar so it can be used to perform squats. The technique is not so straightforward and requires a lot of practice before the movement can be performed safely and effectively. Fortunately we have provided guidance on how the squat technique can be executed.
If executed with poor form this can cause injury especially to your lower back and knees, therefore we recommend starting with just the bar until you get used to the movement. When done correctly the benefits to the primary targeted muscles being the quads and glutes are massive.
Other than building your quads and glutes, there are other squat rack benefits. It actually strengthens your core and you’ll notice this when you’re lifting a heavier weight. Your core muscles help to keep your body upright and prevent you from tumbling forward! That being said, it goes hand in hand, strengthening your core will also help with your squat technique.Remember when going heavy you might need a weightlifting belt. We’ve created a list of the best weight lifting belts for squats and deadlifts, it may help you go that extra rep!Furthermore, many sports require you to have good explosive power which mainly comes from your legs and glutes. Squatting will help you acquire that explosive power if done effectively.With Olympic weight benches you bench using an Olympic bar, with dumbbell or adjustable weight benches you bench using dumbbells but if you place a squat rack above a dumbbell weight bench it also allows you to bench with an Olympic bar.You may be able to get away with using dumbbells to bench with an Olympic weight bench such as the Marcy Diamond Elite but the chances are the dumbbells may come into contact with the fixed rack even more so if you’re tall.Combining a squat rack with a dumbbell weight bench really gives you a lot more options with the number of workouts you can do. One weight bench which already does come equipped with a removable squat rack is the Gold’s Gym XRS 20.If you place a calf block near the squat stand then you can also effectively work your calves. This would actually work on your gastrocnemius muscle, whereas a seated calf raise machine focuses more on your soleus muscle but both together will give you overall growth of your calves.
Different Types Of Squat Racks
There are a few different types of squat racks, although there’s no official name for the different types of squat racks, they’re usually just headed under one category as squat rack/stand but there are some noticeable differences between the different types of squat racks which we will point out. The most common types are:
This comes as 2 separate squat stands which are not connected together, this is completely freestanding and the height can be adjusted to accommodate different heights. One of the more popular models is the Valor Fitness BD-9, the price is fairly competitive.
Very light and portable.
Takes up a lot less space than other squat racks.
The squat stands can be placed closer to accommodate shorter bars that are 5 foot or 6 foot.
Need to add weight plates on the storage peg of each squat stand to maintain stability.
No place to store additional weight plates.
Squat rack cage
Squat rack cages tend to be very heavy duty and durable, the safety mechanism is probably one of the best you would get when working out. The Powerline PPR200X is one of the best rated squat rack cages.However if you’re looking for cheaper alternatives, then we’ve found the best squat racks for your home gym that are all under $200!
Safety spotters will prevent accidents as long as it’s placed correctly.
Gives you a lot more confidence to lift heavier.
Takes up a lot of space.
More expensive than other squat racks.