Best Exercises Performed Using a Squat Rack

The squat rack is a very versatile piece of equipment. Its versatility lies in its simplicity. The rack itself is very simple in design, but the possible uses are numerous. Many lifters find the squat rack (or power rack), with only a few extra pieces of equipment, is the most important piece of a home gym. You will also find many lifters hovering around the squat/power racks at the gym, performing several different exercises.

Best Exercise Using a Squat Rack

Squats
The squat rack is obviously used for squats. The squat is the king of all leg exercises, and some say of all exercises. The squat rack or power rack provides an easy way to get the weight on your back for squats. Front squats, hack squats, sissy squats, and even jump squats, can be performed in a squat rack.

Stiff Legged Deadlifts
Stiff legged dead lifts, for developing the hamstrings, can be done in a power rack with safety bars that can be set low. Calf raises can be done in a squat rack also, with or without the additional attachment. All that is needed for good calf raises is a block to put the toes on.

Bench/Incline Press
Placing a bench in the squat rack provides the uprights to hold a bar for bench pressing. If it has safety bars that can be set at various heights, it can also be used for bench pressing in and through various ranges of motion. The safety bars of a power rack also provide a spotter for benching when one is not available. Incline bench press can be done in the rack, as well.

Military/Overhead Press
Military presses, either standing or seated, are also very common in the squat/power rack. The rack allows for easy placement of the bar across the front of the shoulders to begin the lift, and an easier return of the weight to the supports, as opposed to having to lower it all the way to the ground. The energy saved by having the weight at shoulder height to begin with translates to more repetitions on the back end, and more growth for the shoulders.

Power Clean/Hang Cleans/Deadlifts
The squat rack/power rack also allows for power cleans and hang cleans, if the supports, or safety bars, can be set low enough to allow a full range of motion. A power rack adds a degree of safety in the event the lifter loses balance, also. If the safety bars are removed full range dead lifts, clean and jerk, and snatch can be performed inside the protective barrier of the support uprights. Partial repetitions of dead lifts can be performed in a rack, also. The safety bars allow for the weight to be set at various heights to blast through weak points in the lift.

Shrugs
Shrugs, for the trapezius muscles, are easier in a squat rack, as well. The weight can be placed at a height near knee level so it does not have to be lifted as far to get into the starting position.

Pullups
Most power racks come with an attached pull up bar for doing pull ups. This bar is often high enough off the ground to allow a full range of motion in the pull ups.

The Versatility of a Power Rack

The squat or power rack adds the convenience of an upright rack for holding the weight, placing it in the proper position to start many lifts. The power rack adds the additional safety, and options, of safety bars. Almost any barbell exercise can be done in, and enhanced by, the squat/power rack. The safety bars of a power rack also add the ability to do partial repetitions to take care of weak spots in a lift. The rack truly is a versatile piece of equipment, limited only by the lifter inside it.