About Squat Racks

The traditional squat rack is simply two uprights with supports for the bar at the top of each. Some squat racks have independent stands on each side, although most have two uprights that are attached by a crossbar, usually at the bottom. The uprights are usually adjustable to put the supports at the correct height for the lifter. They may or may not come with safety bar extensions for spotting. The extensions and accessories are limited, but there are some attachments available to enhance the rack.

Squat Racks are traditionally used for squats, military presses, and bench presses, both incline and flat (if the supports go low enough.) Other lifts can be performed using the squat rack, especially if it has adjustable safety bars, or attachments.

About Power Racks

The power rack is a little more complex in structure, although still very simple overall. It consists of four uprights usually held together with a square frame at the top and three sides of support at the bottom. It is designed to contain the lifter inside and provide a protective barrier for the lifter. The supports are adjustable to the height of the lifter and most come with adjustable safety bars that go from front to back on the rack. This provides additional safety should a lifter lose balance. The squat rack often offers additional attachments for extra exercises. Power racks are often referred to as power cages or squat cages.

The safety bars, because they go all the way from front to back, offer additional exercise options. They provide a support for weight at lower levels, and if they can be raised high enough, an easy way to get under the weight for overhead pressing exercises. Cleans, snatch, dead lifts, and many other power lifting and weight lifting exercises can be performed in the power rack. The power rack is still a great option for squats, as well.

Both the power rack and squat rack afford the lifter a chance to get under the weight, and most give peace of mind by providing safety bars or extensions. The rack takes away the need for taking the weight from the ground or a low support and bringing it up to the proper height for the lift. It also reduces the need to lower the weight all the way to the floor, which is a common cause of injury in fatigued muscles. The ease of use, small footprint, and adjustable supports of a squat rack make it great for getting squats, bench press, military press and other exercises in when space is an issue. The versatility, added safety, and slightly larger footprint gives the user a few more options when using a power rack. No matter which option you choose, a rack is a must have for a home gym.

Squat Rack Accessories

Olympic plate free weight holders
One of the most common accessories for the squat rack is the Olympic plate holders. This keeps the weights close by and makes for easy loading. Some racks come with a holder for an Olympic bar, as well. Some come with, or it can be purchased separately, a floor mat to protect the floor from the rack and the weights. They are traditionally rubber, but could be vinyl or even wood. A stand alone bench is also a very common accessory. It allows for bench presses, military presses, and if adjustable, even incline bench presses.

Dip Bar
A squat rack/power rack may come with a pull up bar attached to the top. This often serves as an additional support across the top, as well. This is fairly standard on power racks today. Also standard on most power racks are the adjustable safety bars for spotting. These vary from a two or three position adjustment, to full top to bottom adjustments.

Pulldown Bar
The pull down is a popular exercise for people who are unable to do pull ups. It allows a person to do the same motion with less than their own bodyweight (lat pulldowns). Some racks come with a pull down option. Most of these are plate loaded, however a few come with selectable weight stacks. Along the same line is the low pulley attachment available on some models. It has the same features, except in a low pulley set up.

Slant Board
A slant board for abdominal work may be attached to a corner. This is usually adjustable using the same system as the safety bars. A hyperextension or glute/ham bench may also be available for the rack. Dip bars may also be attached to some stand alone squat racks or as an extension of some power racks. These are traditionally found on narrower racks. Some racks allow for a dip bar to be added in the adjustment holes for the supports.

Calf Raise Attachment
An attachment for a calf raise, often with a toe block, can be found for many racks. It is usually attached to a pole between the uprights and swivels with weight attached to the arms that extend out to the shoulders. A new accessory that can be fit into many racks is used for developing leg, hip, core, shoulder, and arm strength in one exercise. It goes by a few different names, but it consists of bars that extend down from the top of the rack with handles to grasp at the bottom. The handles are pushed forward and upward in an arc motion from lower chest level to an anterior overhead position.

The squat rack/power rack is a must have for any home gym, and should be in every commercial gym, as well. By itself it provides numerous exercise options, but add in a few accessories and that one piece of equipment can provide a total body workout that will deliver rock solid muscle.

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.