In this short post, we will explain to you how to use a squat rack. The squat rack is one of the most versatile pieces of gym equipment. The adjustable squat rack will let you perform many exercises safely, without a spotter, which is something very hard to do when working out alone in your home gym. With a squat rack, you will be able to push yourself to failure, beating your PR.
Step #1: Adjust The Safety Bars
Adjusting the safety bars is the single most important step. In fact, safety bars are the whole point of squat racks, as they guarantee your safety if you set them properly. It is hard to tell where to put the bars, as it will depend on many factors, your height and limb length, as well as the exercise you perform.
But, you want to allow yourself enough room to perform the exercise with the full range of motion, but also safety, knowing that the bars will catch the barbell if you fail to complete the rep. So, put the safety bars just outside of your full range of motion. For squats, that would be just below the lowest point of your squat, at shoulder level.
For bench, that would be just above your chest level, which will prevent the bar from crushing you. For the overhead press, that would be somewhere in between shoulder and chest level, to prevent the bar from falling to the floor.
Step #2: Adjust J-Hooks
While the safety bars are there to prevent disasters, J-hooks are there to make your exercising more comfortable. They are your starting and ending point of every movement, which is why you need to put them in the right position.
For squats and overhead presses, you should put them at shoulder level, or slightly below. You don’t want to bend too much when picking up the bar, but also you don’t want to set it too high, which will make re-racking difficult.
For the bench press, you should put them somewhere where it will be easy for you to unrack/rerack the bar. That will depend on your arm length. But, it is always better to go for a slightly lower position, in case you aren’t able to do a full last rep.
Step #3: Center Everything
This goes for equipment and yourself. You want to stand in the middle of the cage, as it will allow you maximal space to complete the rep. Also, make sure the bar is in the middle, and bench too. Use bar knurling to set it up properly. This will distribute the force evenly, allowing you to complete the rep safely.
Investing in a quality rack is one of the best things you can do for your home gym. It will allow you to exercise with maximal safety, which will let you to up the intensity, having better results. Power racks and cages, or half squat racks, you can find all of these gym racks for sale at Strength & Fitness Supplies, Ireland. Check out our website and buy your brand new squat rack today at the best price possible.