Master the Big 3 Lifts
Let’s take a quick journey back to your middle school weight room.
The Big Idea Here Is that You Need to Master the Following
- Bench Presses
These are the three lifts that will show up pretty much on every major test you are going to take, and are the building blocks of every other exercise.
The deadlift is a compound exercise that work nearly every muscle in your body. That's because it involves more than 600 muscles in the body. It is one of my favorites to do and I do them every time I workout.
The bench press works the chest and triceps. This is a great exercise, and you will start to feel some serious pecs after doing this for a while.
The squat will work your glutes, hamstrings, quads, and core which helps stabilize your body.
At this point you are ready to enter the Novice Lifts.
The deadlift and the squat are well known lifts that are good for building your strength and burning the fat off your bod.
If you are new to the weight room then you will need to take your time doing these lifts, so these will not be considered the novice lifts any longer. It is suggested that you get to 200 pounds doing the deadlift and 200 pounds doing the squat. Both lifts will develop strength and put muscle mass on your body.
After getting to these numbers, you can start to move on to the novice lifts.
If you are looking for muscle growth, then you should start to cycle in additional exercises to your training.
These are referred to as the novice lifts, but they are really more advanced in the sense that they will advance your body “after a novice has reached proficiency in basic movements. Over time these lifts will bring back up your power racks, so start with these before moving on.
Deadlift with dumbbells
This is much like a regular deadlift but you will use one or both dumbbells. The dumbbells options allow the use of more muscles.
Squat with a barbell
Big Lift #1 the Deadlift
The deadlift is an essential lift for improving your strength and increasing your power. It trains both your lower and upper body muscles and is the most sought-after lift by many athletes. It is also one of the most effective routines for improving your body.
The deadlift is a compound exercise “ it basically involves the use of all muscle groups in your body, and as a result, the deadlift is the best exercise there is to improve your body strength, and the best way to improve your overall fitness.
In case you don’t know, the deadlift is a simple exercise which is done by lifting dumbbells of weights from a floor to the level of the thighs and lower back, or even to the level of the chest.
Also commonly known as the dead weight lift or the DL, the deadlift is a muscle building exercise that works a number of muscles concurrently. The exercise trains the muscles in your thighs, back, hips, forearms, chest, and all of the muscles in your core muscles.
Most authorities recommend that people who are new to exercising should start off with the deadlift to develop the strength they need to be able to do other more complex fitness exercises properly.
Big Lift #2 the Squat
The squat is a body weight exercise that, although it does not seem to involve too much body movement, it actually trains all the major muscle groups in the body.
Also known as the squat, this exercise involves lowering one’s upper body at high speed and into a squatting position. The squat greatly increases one’s stamina and strength.
The muscles that the squat works include the calves, hamstrings, glutes, quadriceps, abdominals, shoulders and more. Some people categorize the squat as aerobic exercise while some categorize it as an anaerobic exercise.
When most people think about squats, they think about the squat being done while standing up. In actual fact, there are several variations of the squat exercise but the most popular one used by most is the power squat.
In this squat variation, along with the normal squat, the individual does a squat while flexing the arms and pushing a barbell above the head. All the exercise varieties of the squat are used for improving a person’s fitness level and building up their endurance.
Big Lift #2 the Squat
For this tip, we’re going to cover the big man in the gym. It’s the king of all exercises. It’s the most beneficial exercise you can do for your whole body. Its name is:
If you're looking for a great compound leg workout then you can't go past the Squat. In fact, there are so many benefits to squatting, it is of paramount importance for your health and fitness. Do the squat right, and you're practically guaranteed to build a great physique.
Here are the four big benefits of the squat.
1 the Squat Is the Best for Getting Big Legs
No other exercise will give you the same gains in leg size as the Squat. If you want to get big legs, you'd be crazy to neglect Squatting. This is because the biggest muscles in your body are in your lower body. Your quads and glutes are particularly important for leg development and Squats are critical for building these muscles up properly.
If your goal is bigger, stronger legs then you'd be crazy to neglect the Squat. The Squat is the ultimate exercise for massive and powerful thighs and that's why it is the most important and most effective exercise you can do to get big legs.
Here's some Squatting 101.
2 the Squat Is the Best for Getting a Firm Butt
Glutes are your body's powerhouse muscles. They help you move quickly and explosively while also providing support and balance. They're one of the major muscle groups you should focus on when you train and Squats are the best Squating 101.
When you Squat down with heavy weight, you recruit a whole lot of muscle fibers. This means that you're placing a huge demand on your body and, over time, your body will respond by growing.
The result is that you'll have a rock-solid and firm butt. This is truly the best way to get the butt of your dreams.
3 the Squat Is the Best for Getting Strong Legs
Your legs play a huge role in your everyday life. Walking, running, jumping, even standing are all functions of your legs. Your legs are the foundation of your body and if you want a strong base, you need to have strong legs.
The Squat is the best exercise for developing leg strength.
Big Lift #3 the Bench Press
The bench press is probably the king of all big bench press tips. It is the primary exercise anyone would do as a body builder and even power lifters. In fact, according to the Guinness Book of Records, the largest bench press ever recorded was 7,190.5 kg (more than 16,000 lbs.)
To get a explosive bench press, the best benchpress tips are to use a shoulder width grip. This will get your arms in a better position to bench press. Your grip should be about shoulder width, but you should find what is best for you. When gripping the bar, the closer over your hands are to your face, the better your lock out will be.
To get the most out of your bench press lifts, try and get a tight grip. This means that your pinky finger should touch the base of the bar when you grip the bar. You should not be gripping with just your thumbs, but the rest of your fingers.
You should never use a thumbless grip when bench pressing. Your grip should not be all your thumb because it will cause you to use other muscles of the hand to understand the bar. This will actually make your bench press worse than if you were to use a thumbs over grip.
Always use some form of wrist wraps when lifting heavy weights. If this presents a problem for you, then you probably need to change your grip. Instead of bench pressing in the traditional manner, you should try benching with your grip in the center of the bar.
The bar should never touch you where the bench connects with your arms horizontally when you bench press. This only makes it harder to press the bar, and it will not give you the right motion to generate maximum force.
More bench press tips say that you should use a spotter. Bench presses that are very heavy or for repetitions over 10 could use a spotter. This does not mean that spotters are for novices. You should always have a spotter when doing bench presses.
Another bench press tip is to close your windpipe. This will get air out of your lungs, which will make it easier to press the weight. When you bench press, you should breath out with every rep and lock out with a full breath. When you lock out, your breath should be coming back to normal.
Be a Man, or Woman, with a Plan
The first thing you need to take into account when creating your own routine is your skill level. If you are a beginner, you’re going to want to focus on exercises that everyone can do, like the farmers walk.
As you progress, you’ll want to increase the difficulty of your exercises, required equipment, and the overall complexity of your routine. As you advance, figure out the key factors that you can do to elicit the biggest results with the least amount of input.
This will keep your routine simple, but extremely effective.
Don’t be afraid to swap tools in and out of your routine, but don’t get sucked into spending an hour in the gym looking for a workout that works.
If you want to be an amateur body builder, who signs up to a gym membership, spends an hour at each session or more to get a killer body.
It is all about time, money and your priorities. If you have enough time to spend in the gym, then spend it with cross training activities and complex exercise set—remember pick the complex exercises requires more time and attention.
Here Is the Right Workout Plan for You
Anytime you begin a workout regimen, you should take progress time into account. Choose exercises that can help you work out the primary muscles of your lower body and at the same time, improve your core.
When looking for exercises that will help you develop a stronger lower body, you will want to consider choosing multi-joint exercises. These exercises help train all of the primary muscles of the lower body.
Ideally, you want to choose exercises that will help you achieve all of these goals:
- The exercise will work the primary muscles of the lower body
- The exercise will help you develop a strong core
- The exercise will help you improve balance
- The exercise will allow you to get the most out of the time that you have
If you are running short on time, choose compound exercises and those that allow you to use the greatest number of muscles at the same time.
The squat pattern is a compound exercise that you should definitely include in your workout plan. There are several variations of the squat pattern that you can include in your routine. No matter what variation you choose, remember the key is to choose an exercise that will help you achieve your goals.
Define Your Vision First
Clear and defined vision is absolutely essential to any goal achievement. This is why you must look at your workouts in the big picture.
Define your vision first. Have a clear understanding of what you want to do and how you want to accomplish it. Doing this will help you in visualizing your goal and in doing everything in your power to achieve it.
Keep this in mind:
It all starts with the vision of success.
If you don’t have a clear vision of your long-term goal, then it’s going to be very difficult for you to accomplish it.
Having a concrete vision actually helps you in a lot of ways. It will not only act as your guide in getting to your goal, but it also helps you to focus on what is important and what is not.
You may think that you want to burn fat, but is your goal to gain muscle and lose fat, or do you want to make a better physique?
Is it to lose fat and have more muscle definition, or do you just want to be lean?
Once you’ve made your decision, you will be able to highlight which exercises and workouts get you closer to achieving your goal.
You may think that you simply want a flat stomach. Well, think about what that means. Do you want to lose weight, decrease your waist size, or do you want to have six-pack abs?
Once you know what your goal is, you can clearly identify what you have to do, how much time do you have to do it in, and what resources do you need to do it.
The goals for your training could be several things:
- Whether you just want to lose fat or you want to get ripped, you can easily separate your training goal into a series of smaller goals that allow you to focus on the smaller objectives and the workouts that help you reach them.
- Distinguishing your training goals will help you organize your workouts and your training sessions and help you stay focused.
So, if you want to lose fat, break down the goal into a series of smaller goals, like losing ten pounds, losing five pounds, and losing one pound. The last goal is the final one, which gets you closer to your long-term goal.
Develop a Plan for Lifting
You might be wondering just how to formulate a fitness plan for the average person. Where do you start, what do you do, and what do you do it on?
The number one place to start is in a typical weight room, with a barbell, or with individual hand weights. You might end up changing this as you advance, but for now, this will get you somewhere great.
Make a plan, and stick to it. You should think of exercises in terms of movements, and movements in terms of movements. If you decide that you want to do a back squat, then you should really focus only on that movement in the workout. The front squat, and the box squat are all variations of the back squat, which means that they are still technically back squats, just with a few small changes. If you intend to play sports, then the same exercises should be done in the same numbers of sets and reps.
If you are bodybuilding, then you should stick to the same body part workouts. Should you feel the need to change the reps or the sets, then you should do so, however you should stick to the same body part workout for at least 2-3 weeks before you start changing it up just for the sake of changing things up.
If you have never done a lift before, then it is important to do a lot of reading on it to learn how to the exercise, and what muscle groups it works well at developing. Then, once you have a basic understanding of the lift, you can insert it into a workout.
Chose the Right Exercises for the Right Reasons
Exercises are very easy to get to, but they are also very easy to get confused over. There is an exercise for just about any movement on the body, and each exercise can develop multiple muscle groups, and each muscle group can be developed by multiple exercises. That can be a little bit mind blowing.
The best way to make sure that you choose the right exercises is to keep things simple. If you are lifting to get stronger, make sure you are doing squats, you are doing dead-lifts, and bent over rows. These are the most effective exercises for building strength, and your entire workout should be based around them.
If you are lifting for speed, make sure that you are doing squats, and dead-lifts, but then also add some plyometric movements, such as power cleans, or vertical jumps.
Thinking Outside of the Rack
Exercising is a great way to build muscle mass and burn calories. You can purchase many different types of exercise equipment, including weight lifting machines, rowsers and upright cycling bikes.
One type of exercise machine that is very common in most commercial gyms is the power rack. Power racks are used to perform different weightlifting exercises that build muscle mass.
The power rack allows you to lift heavier weight than you could by yourself. Many power racks come with safety bars that help keep you from injuring yourself if you lose your balance or fall off a machine.
Power racks have many exercise functions. They are often used for squats, bench presses, shoulder presses and many other lifts. One important feature to look for in a power rack is the amount of weight that it will handle. You can also look for features to make the exercises safer to do.
Follow these tips to get the most out of your power rack workouts.
1 When performing lat pull downs, use a spotter for safety. Get someone to spot you while you pull the bar down as you will be bent over. Those with greater upper body strength may squat down and pull a weight up. This may be very difficult if you are not used to this exercise. If you are not used to performing this exercise, or the amount of weight required feels to be too much, use a spotter to help lift the bar to start with, until you are more used to the weight. Always use a spotter for safety.
2 For someone who is not used to having someone spot them during a bench press exercise, get the person to spot to help you lift the weight off the rack so that you can start with the weight. They will then step out of the way once you lower the weight down to your chest.
3 Workouts do not need to last for long periods of time. Shorter workouts are usually just as effective as a long workout session. The same amount of calories can be burned in a shorter time frame, helping you fit exercise into your busy schedule. Looking at exercise time as a way to burn calories, rather than just getting to the point where you are bored, can help you stay motivated and continue to work out regularly.
Your Diet is Just as Important as Your Routine in Meeting Goals
When it comes to making gains from your training, the importance of nutrition can’t be stressed enough. Taking a smart approach to building muscle or losing body fat will be a lot more effective if you pay attention to what you eat.
You can have a workout and supplementation regime more finely tuned than anything on the market, but if you’re not giving your body what it needs to progress, you’re wasting your time.
The ideal way to make sure you’re getting the nutrients you need is by designing a diet plan.
Many training-focused magazines, websites, and fitness companies offer suggestions for diets, typically in detail. Even though these general guidelines are useful for determining if specific foods will help you reach your goals, a detailed diet plan is something that should be made by your nutritionist or depending on your diet.
Too many people get caught up in following fad diets, which are typically based on common sense, be it scientifically proven or not. If it makes sense to you, chances are it will work. However, it is still worth taking professional advice.
If your goal is to improve your physique, gaining muscle or losing fat, you may need to go on a restricted diet. It is important that you give your body what it needs to gain muscle or burn fat.
The way you structure your diet to lose weight for men can be very different than the way you do it for women. Pregnant women and breastfeeding mothers have different nutritional needs compared to others as well.
Regular exercise is a very important part of these diets, with some trainers advocating eating immediately after training for best results. This approach, called “The Brink’s Diet” was covered in the movie Contender.
For best results with your training and diet, make sure to get all the appropriate advice and guidance. If you’re putting in the hard work at the gym but faltering on the nutrition side, you might just be sabotaging your results.
How to Design the Perfect Diet Plan
Many people who are trying to lose weight through dieting will often restrict themselves to a low calorie diet.
The Finer Points for Getting the Most From Your Power Rack
As with any medium, there are nuances and combinations that when mastered will take your knowledge from just knowing about something to being able to excel at it.
This idea of mastering a skill, whether it be something like writing a love letter or making a cakes, is something that people worry about.
We constantly worry about not being able to do a good enough job, even when we have been successful in the past, and try to force things to happen before they are ready, which often results in the opposite of what we’re trying to accomplish.
The truth of the matter with power rack training is that you don’t need to know all of the nuances or have the skills of a professional to benefit from it. This factor, however, is one of the reasons why it’s one of the best workouts for the home gym as well.
Everyone has to start somewhere. If you enter into a power rack workout for the first time, you don’t need to worry about being clued in, not knowing what to do, or looking dumb while you do it. The following are just a few of the numerous qualities that make a power rack workout so attractive.
Implementing the Power Rack
The power rack is the ultimate piece of equipment when it comes to having your own home gym.
It is a multifunctional piece of equipment as it combines a sturdy frame with the ability to set up numerous attachments and accessories.
The way the power rack works means that it can be used for an endless number of exercises.
You can use it for squats, bench presses, overhead presses, pull-ups, rows, dips, etc.
Given that this is a piece of equipment that’s going to be in your home for the next decade or so, it’s worth investing a small amount of time into familiarizing yourself with it.
Take the time to familiarize yourself with the different attachments, and pay special attention to safety measures.
Visiting a few of the forums will provide a wealth of reading material about the power rack, which is sure to make you think twice about using a power rack to work out.
One of the major issues that you’ll see being raised is the issue of safety.
Never Skip Your Warm-up
Just as with any other workout, you want to ensure you warm up appropriately before doing a circuit or power rack workout. In a perfect world, your warm-up would consist of ten minutes of low-intensity cardio that will increase blood flow to muscles.
This will also prepare your mind to be focused on the workout at hand as well, rather than the fact that you’re about to workout.
Always Use a Spotter
It’s important to remember that every activity inside of a power rack has the potential to be very risky, and potentially costly, if done improperly.
Even though you may possess the strength and agility to perform many of the exercises you see in this guide, that doesn’t mean that they should be performed alone.
Always remember to never lift alone and make sure you use a spotter. Performing any of the power rack exercises if you have no spotter or have not warmed up is a very risky proposition.
Find a Workout Buddy
Many of the exercises in this guide are highly dependent upon your own bodyweight, rather than the weights themselves. This means you’ll need to hold yourself up or bear down when doing many of these workouts.
The key to doing this successfully is finding a workout partner or future workout buddy that you can rely upon in order to more effectively use your body.
The motivation to succeed and workout is essential to your success with this guide. Working out in a room with your partner or buddy and discussing tactics in order to help stay focused and motivated to succeed is a very healthy practice to add to your repertoire.
Research Your Movements
Make sure you know what you’re getting yourself into with each exercise before performing it. Not only will this allow you to utilize optimal form, but it will allow you to ensure that you’re not undertaking any unnecessary risks.
Obviously, certain methods of exercising do carry a higher risk than others. This is especially true of exercise moves done without a spotter, which increases the chances of serious injury if done improperly.
Usually, power rack exercises are a lot safer than they look and are not as risky as they may seem to be (but you should still be careful!).
Get the Most by Using Add-ons and Accessories
We’ve talked a lot about barbells and dumbbells, but now let’s take a look at how to take advantage of the variety of accessories you can use with your power rack.
Many athletes use stability balls. Having one in front of your power rack is a good idea because it’s a simple way to keep your abs and lower back strong as you move through your exercises. You can also use one to move through some exercises, such as the mountain climbers we mentioned earlier in the chapter.
Combo machines, also known as selectorized cable machines or stack machines, are a great way to increase the number of exercises you can perform with your power rack.
Many of these machines can be incorporated into the cable cross-over or row, and even some leg exercises.
To use them, you simply dial the number and then pull and push the weight.
It’s hard to appreciate how important grip strength is until you work out on a power rack. It’s obvious that there are actual human beings who do this with nothing but a bar. Consider yourself lucky.
A good pair of grips can make the difference between hanging on for dear life and smoothly completing your deadlifts.
Replacing the standard handles with ones with a good grip will be one step towards making your workouts safer and more efficient.
The jump rope is portable and easy to use. In fact, it’s sometimes hard for people to wrap their brains around the fact that you can get a very good workout with a jump rope.
So invest in a jump rope and give it a try to see how you get on.
A thick bar powerlifting doesn’t involve adding plates to a regular bar because the weight would add up very quickly. Instead, you use a specially designed, heavy power rack bar.
If you weight train seriously and you have the funds, then you should definitely have one of these lying around for those killer back workouts you’ll never want to miss.
Incorporate Bodyweight Exercises
Bodyweight exercises are utilized by almost everyone, regardless of goal. Unfortunately, bodyweight exercises are often avoided at the gym and are rarely included in a power rack workout routine. For starters, it is more common for people to utilize free weights and machines only. Many people simply do not realize the importance of bodyweights when it comes to strength training. There are a plethora of reasons why body weight exercises should be included in your power rack workout.
One of the most essential elements of power rack training is motivation. How can you possibly motivate yourself to go to the gyms daily or even multiple times per day? You will not have that same motivation if you do not enjoy the exercises that you are doing.
Bodyweight exercises are great for motivating yourself because:
They can be done anywhere. You can do them at home, at parks, etc.
They are convenient. You do not need any equipment to do them (and by equipment we of course mean a power rack).
They are easy. All you need is your own body.
They are challenging. They utilize your largest muscle groups as well as stabilizing muscles.
They work more than one muscle at a time.
They require balance.
These exercises have to be worked up to, especially if you have not utilized bodyweight exercises before. So don’t jump into this too quickly. Increase the intensity of your workouts gradually.
An essential point to remember is that not everyone should use bodyweight exercises. However, most people will benefit from them.
As you increase your bodyweight abilities, your resistance is essentially limitless. For those of you who are unfamiliar with resistance, think about it this way. There is a certain amount of weight that you can lift with one another. That is essentially your resistance. Once you get to a point where you cannot lift one another anymore, you have reached your “limit.”
In relation to bodyweight training, your weight will largely depend on your ability to do the exercises. This means that this type of workout will likely not make huge changes in your body the first time you do it. However, when you increase your bodyweight abilities, the number of exercises you can do and the number of repetitions you can accomplish will also increase. This will benefit both your muscular strength and endurance.
Power Rack FAQs
Below are some of the most common questions beginners have when it comes to the power rack. Let’s get started.
1: What is the power rack?
A power rack is a type of machine that allows you to perform a variety of weightlifting exercises without the need for a spotter.
Why Should You Use a Power Rack?
There are several reasons you might want to use a power rack:
Safety – Using a power rack when you get started will protect you from accidentally getting injured by a weight that might be too heavy to lift.
- Using a power rack when you get started will protect you from accidentally getting injured by a weight that might be too heavy to lift. Convenience – As you progress, you’ll often be tempted to experiment with routines to spice things up. The fact that you can do these routines safely and simply without needing a spotter means you’ll avoid the inconvenience of having to modify your routine.
- As you progress, you’ll often be tempted to experiment with routines to spice things up. The fact that you can do these routines safely and simply without needing a spotter means you’ll avoid the inconvenience of having to modify your routine. Variety – Where you might be limited to certain exercises and sticking to a specific routine if you were to exercise with a spotter, the platform of a power rack allows you to execute many different weightlifting exercises.
- Where you might be limited to certain exercises and sticking to a specific routine if you were to exercise with a spotter, the platform of a power rack allows you to execute many different weightlifting exercises. Consistency – The fact that you don’t need a spotter makes it simpler for you to stick with a consistent workout routine.
- The fact that you don’t need a spotter makes it simpler for you to stick with a consistent workout routine. Saving Money – Spotting someone costs money. Not spotting them doesn’t.
- Spotting someone costs money. Not spotting them doesn’t. Maintaining a Watch – Not by staring at your wrist, silly. Power racks these days typically come with a clock and a timer for intervals and other types of routines.
What are the Most Important Points to Consider when Buying a Power Rack?
The first thing you should look for when buying a power rack is to check the power source of your rack. If you choose a rack that has its own independent power, that means that you can use it at any time…even if the power is out at your house.
The next thing you should look at is the construction of the power rack. Make sure that the power rack you choose has solid construction. This feature will ensure that the rack will last you for years and will also protect you from safety risks.
Space for Tricep Rope
If you have limited space in your gym, then you should choose a power rack that has attachments such as a rope or a pull up bar. This will ensure that you can take advantage of every square inch of the power rack.
Some power racks also come with other features, such as pull up bars or attachments for your barbell. If you love to do more than just squats at your power rack, then a rack with these additional features might just be the perfect choice for you.
Extra Padding at the Foot End
The last thing that you should look for when choosing a power rack is to look for extra padding at the foot end of the rack. This is because the glideboard will typically end at the foot of the rack. If the boards in your power rack have a hard surface that’s uncomfortable to work out on, then you need to look for a rack that has extra padding on the boards. It’s worth mentioning that power racks that have these extra padded boards are a little bit more expensive than the others. However, you will save yourself a lot of money in the long run by making sure that this added feature is included with your rack.
##Which Is the Best Power Rack?
As with most products, the best power rack is the power rack that suits your needs and budget. You can also check out our video review above.
How to Use the Attachments in Your Power Rack
The purpose of the attachments for a power rack is to take the stress away from your body during certain workouts. This will ensure that you get maximum results from your workouts.
The attachments that are commonly used with the power rack are as follows:
What are the Best Power Racks Available?
The best power racks for home gym fitness have multiple safety features to ensure excellent protection during a workout. For example, there are:
This enables safer workouts as there is a way to hold onto the power rack in case it tips over while a person is exercising. In addition, these handles are useful for pull-ups and chin-ups.
The ideal power rack has the ability to adjust its height and can be lengthened to accommodate different exercise needs.
Compatible with Most Common Exercises
Most quality power racks will have multiple support bars and safety belts that enable them to be used for a range of exercises, such as squats, pull-ups, chin-ups, push-ups, and dips.
Find a power rack that is not only stable, but also secure. This ensures that the barbells and plates don’t fall off the rack.
Here are the best power racks to buy if you are seeking to get a home gym:
Rep Power Rack (Editor's Pick)
The Rep Power Rack is the best power rack available right now. It is a great choice for those who are seeking to add an adjustable power rack to their workout area. It is one of the only products that is adjustable to three different heights. From the top level, the dimensions are 74 by 14 by 37 inches, which is quite standard for home gyms.
It can be easily assembled, so the individual will not need to rely on anyone else to build it for them. The Rep Power Rack has the ability to be expanded to hold up to six barbells. This is great for those who are training multiple people.
Not only does the Rep Power Rack allow the user to support multiple bars at once, but it also has the safety features one would expect in a workout station, such as a weight capacity of 500 pounds and a safety bar so that the individual feels safe and secure in the cage.
Cap Barbell Power Rack
The Cap Barbell Power Rack is another great choice. It has four different ability levels, as opposed to the other product being reviewed, which allows for it to hold up to eight different barbells. The barbells are held up with two hooks, which greatly decreases the need for the individual to secure the bar in place.
How Much do Power Racks Cost?
Power racks are pretty common and are used for all manner of exercises. This is largely due to the fact that a power rack takes up very little space, comes with a bargain price tag, and has a variety of awesome features.
Power racks are anchored to the ground, which makes them sturdy and less likely to tip over on you during an exercise. This allows you to do exercises that focus on your upper body without worrying that the power rack will wobble and cause you to hurt yourself.
Some power racks, such as the Rogue R-4C Power Rack, allow you to adjust the height of the top and bottom uprights, as well as the distance between them. This allows you to adjust the footprint of the power rack to allow you to do exercises that target different muscle groups like the lower back and abdominals, shoulder, chest, triceps, biceps, and thighs.
While your space determines the type of power rack you get, your workout routine also is a factor. In other words, while you should buy what you think best suits your needs, you should plan your needs around your workout routine.
That being said, to help you out, we’ll run you through a few common types of exercises you can use a power rack for.
Gives You Security and Stability
One of the best features of a power rack is that it gives you a sense of security and stability during an exercise.
This doesn’t mean that your squats or chin ups will be more effective. It simply means that if you have doubts or fears about an exercise, the security of the power rack will reduce the chance of you hurting yourself.
This is why power racks are essential for exercises like squats. They allow you to have a great deal of safety and stability as you drop into the bottom of the movement without having to hold onto an object ” often a barbell ” to keep your balance. You can then enjoy the stability of the rack as you raise yourself up.
In addition to stability and security, a power rack provides a lot of versatility. Perhaps the best feature of a power rack is the ability to adjust the safety bars to different heights. This means that you can use the safety bars to assist you during a chin-up or pull-up, or you can raise the safety bars and use them for a traditional barbell bench press.
What is a Half Rack?
The half rack, or power rack, is a staple piece of equipment in any serious trainer’s arsenal. Half racks are versatile and useful for any type of training, from powerlifting to circuit training, to dips and pullups.
A lot of regional and national level powerlifters swear by the half rack, and for good reason. It is an efficient piece of training equipment that can optimize your training space and allow you to safely and effectively build muscle.
Here are the things you should know about the different types of half racks you can choose when buying a power rack for your garage gym.
Whether you want an adjustable rack so you can make the height of the J-hooks taller or shorter is a matter of personal preference. Those who have a long upper body may want them a bit higher, while those with shorter arms may prefer them a bit lower.
In most cases, it’s a good idea to have this type of power rack. It will make it easy to use the dips and parallel bars at the appropriate heights.
Half Rack versus Full Rack
If you are serious about working out and you have the budget and space available, then you should consider getting a full power rack that will give you a lot more flexibility in terms of exercises that you can perform.
A full rack will have the same features as the half, but the difference is that it will provide more room for elevated pullup bars, a spotting bar, and the pins to screw in a squat rack for squats.
Does this mean you shouldn’t get a half rack? Of course not.
Half racks are much cheaper and smaller, so if you don’t have the room, budget, or if you occasionally move homes (and take your rack with you), then you should consider buying a half power rack instead of a full one.
Half Rack Vs. Squat Rack
If you are purchasing a power rack, it is highly likely that you are also seriously considering getting squat stands.
While squat stands are an excellent alternative to power racks, you should be more cautious if you are purchasing a half rack.
Larger racks employ heavy duty pins that can absorb a lot of weight. These pins are also quite stationary, so you don’t have to worry about them moving around.
What is the Difference Between a Squat Rack vs a Power Rack?
A squat rack and a power rack are almost the same, but their usage is quite different. Both are used to hold the barbell that you are using. The squat rack has a large power cage in the center which is a great place to perform multi-joint movements with free weights.
The power cage of a power rack is ideal for people who use barbells to work out on their own safely. Most power racks have more safety features than your average squat rack.
You can fix the barbell in the safety holders of a power rack and do exercises such as the bench press, deadlifts, and squats.
How to Build Your First Home Gym Power Rack?
Invest in a power rack. Your budget dictates what size, and how many products you can easily get. Once you have access to one, you can do more exercises. The following workout can be done with just the power rack.
The best power racks for home gyms are the ones that provide safety features while not getting in your way. That way, you can focus on your workout and not worry about crashing to the floor, or having an injury from an equipment failure.
Why a Power Rack Is the Best Type of Home Gym Equipment?
After you have your power rack, you have to purchase other accessories to make it a full workout facility.
One of the most important accessories is a chin up bar. This gives you plenty of equipment on your rack for chin ups, dips, and pull-ups. It makes your home gym more versatile.
To increase the number of exercises you can do, you will need some weight plates or a weight bar with weights on each side of the bar. When you have all of your equipment, you may want to buy dip straps to help you with your chin ups.
Tips on How to Use Your Power Rack
When you are performing chin ups, hold the bar with an underhand grip. The chin up starts from a dead hang position. Then curl your body up.
Ensure your elbows are squeezing the body and your hands and forearms are tucked close to your body. Make sure you are going up slowly and coming down as you take one full second to lower yourself.
When you are doing dips, hold the supports with your palms facing outwards. Lift yourself up and lower yourself slowly.
The power rack is the type of weight lifting equipment that every serious weight lifter should own. It allows you to safely and effectively lift heavy weights, and is versatile enough that it can be used for everything from pulling to squatting, to lifting alone or with a training partner.
The power rack is so versatile and effective, in fact, that you can forget about your old boring weight bench with many different variations of the leg press, hack squat and squat rack being built right into it.
However, with this increased versatility comes an increased amount of potential danger ‗ a solid, sturdy power rack provides a fail-safe workout for a variety of lifts but it can be hazardous to get too close to a power rack with a bar loaded with heavy weights. The chances of the bar rolling off of the rack are minimal but they do exist and a proper power rack workout requires that the user understands how to avoid it.
There are therefore a variety of safety tips you should follow when using the power rack. These range from general safety tips for gym workouts to specific workout safety tips for power rack training. Avoiding injury is a popular topic that gym goers in particular are concerned about but by being aware of these 10 tips, you will be able to safely hone your power rack training and get the most out of it.
As with any other exercise, using proper technique is perhaps one of the most important things to be aware of while you are working out. However, as you are already aware, power rack exercises require you to get quite close to the stand, which makes form a vital safety point that you should be aware of. As well, remember to always keep your back straight. A proper power rack workout will have you performing exercises that require you to be in a bent over position. This can lead to potential back injury if you do not keep it straight.
Additionally, you will also be lifting increasingly heavy weights as you progress ― make sure that your form is perfect with lighter weights before you load the bar up with iron.
Another reason that you should keep your weight lifting technique perfect is that it is important to ensure you work with the correct muscles. Working the right muscles is crucial to future progress ‗ and it is also vital that you prevent yourself from injuring yourself.