A power rack in your home gym is one of the best investments you can make for your fitness journey. If you’re not sure yet, you can try to use a power rack at a commercial gym to see how much it will help you in weightlifting exercises such as squats, bench press, and even pull-ups to build and strengthen your targeted muscles in one machine.
Benefits of Power Rack for Strength Training
Power racks could appear daunting and overwhelming since their primary purpose is to accommodate heavy barbells and weights for your safety while lifting. If you’re ready for this kind of exercise, a power rack is the best partner for your strength training. Here are the importance and benefits of using a power rack for muscle building and strength training.
Safety and Convenience
When you’re weightlifting, having a power rack gives you support and safety even when you don’t have a human spotter during a bench press. Since the power cage is equipped with safety bars, you can safely get to your point of failure.
Setting your own power rack at home provides you with the convenience of training without needing to make a trip to a gym. If you do not require the services of a fitness trainer, you can train peacefully alone at home, saving yourself from waiting in line at the gym for your turn, expenses, and time as well.
Using a power rack can optimize your training without using other machines to address your imbalances. It is enough to use free weights to stabilize your muscles and target the weaker areas of your body.
With the help of a weight bench, you can do numerous exercises to have a full-body workout with a power rack. You can perform bench press, row, squat, pull-down, and lift. You can place your barbell, and weight plates with no danger of falling as the rack is designed to bear heavy weight gym equipment. If you don’t have a workout bench, there are power racks designed with a pull-up bar so you can still perform various lift exercises using just your body weight.
Suitability for Any Fitness Level
Whether you’re just starting to strength train or a pro at it, you can rely on the power rack to take you to your fitness goals. Beginners can take advantage of the weight support the rack provides while focusing on their form. As your strength and skill progress, the rack can bear the heavy load of weight that you need for strength training fit for your level.
Setting Up Power Racks
Power racks have adjustable height levels to accommodate different types of training exercises. It has different adjustment parts that you should learn to tinker with to get the right setting.
The L-shaped tool or pins keeps the barbell in place. The bar catches ensure maximum safety and minimal effort to place the bar in the right position. In setting the rack, you have to avoid putting the pins in different heights and placing the pins in the wrong direction to avoid difficulty pulling out the pins for your next adjustment. It is always best to read the user manual and instructions of the model you acquired.
Designed to hold heavyweights, the power racks are mainly equipped with safety bars to catch the barbell if you have to abort lifting during a bench press or squats without the need for spotters. This is one of the best features of the power rack you actually pay for.
In setting the rack for bench presses, adjust the height just around the level of your chest. Just enough closeness to the barbell, so you have ample space between that, you won’t get buried, and you have space not to hit the safety bars as you perform the exercise. On the other hand, for performing a squat, you can gauge the suitable height for you by using your warm-up sets to feel if you have the correct depth before adding the weight to the barbell.
Guide for Beginners
If it’s your first time using a power rack on a commercial gym, you wouldn’t want to embarrass yourself by not knowing the basics. Here are some helpful tips you can take note of when using a power rack.
Mind the Weights
A power rack is just a tool for support. It doesn’t have any smart digital features to help you identify the amount of weight you can or cannot lift. It won’t notify you if the weights you put in the bar are equally distributed on each side. To avoid tipping on one side and other accidents, mind the weight you put in your barbell.
Face the Right Way
Naturally, you would want the most comfortable position when lifting. For squat exercises, it is recommended to face the pins of the rack for convenient returning of the barbell in place after the set.
Commercial gyms have their own set of rules, and there are those unspoken ones but obvious. In using a power rack or any gym equipment, for that matter, do not hog the machine and learn to share. Plan the exercises you will be doing with a power rack, and how many reps you will be performing so you can manage your time to let others use the machine after a specific duration of time.
Building a muscle and developing its strength is a serious business. If you want to achieve those fitness goals successfully, you will need reliable gym equipment with less hassle and more power – and that’s what the power rack offers. If you train alone and have no spotter to help you with the weight lift, this gym equipment will prevent bad accidents. The power rack can accommodate almost all weightlifting exercises with minimum gym accessory requirements and eliminates the need for a spotter. All you need is a weight bench for bench press exercises, a barbell, and a set of weight plates, and you’re good to go. This exercise equipment is suitable for any fitness level you are in from the beginning to your limit.