If you want to lift weight at home, then a power rack is a must to have. Without this exercise equipment, it is almost impossible to perform several strength training exercises such as squat correctly and safely.
They come with adjustable pins so that you can set it to your height or for a particular activity. But the safety catches what makes a fitness equipment a king. These catches do not let the barbell to go below a certain point. So, if you lose control and get out of power, the weight will not land on you.
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Because of these features, you feel more confident knowing that nothing bad can happen. Hence, you may put heavier weights onto your barbell, and that leads to even better strength and mass development.
Also, you do not need a spotter so you can work out at home whenever you want. And we should not forget that because of the adjustability of the rack you can do the exercises with full range of motion.
There are various models out there, but even the simplest ones are very versatile regards to exercises. The traditional models are perfect for doing the most important weight training exercises such as the squat, bench press, deadlift, barbell shoulder press, etc.
But there are more complex power rack systems that come with high and low pulleys and pull up section providing even more options to train.
To conclude, if you have a power cage, a barbell with weights and a weight bench, you have everything for building muscles and weight lifting at your home gym.
Below you can find the list of power rack exercises. But since it is such a versatile equipment, I’m sure I have missed something.
If you have a traditional weight bench, you cannot set it to the right position that will protect you in case you cannot lift the weight at the bottom. The power rack has so that you can bench press heavy weights without a spotter. The same is true for other variations such close grip bench press.
A squat rack is your best friend for doing squats at home. There is nothing worse when you squat and you stuck at the bottom because you have no power to stand up. The spotters and safety bars protect you.
It also helps to do other squat variations correctly and safely. Check them out here: http://fitbodybuzz.com/best-squat-variations/
Barbell Overhead Press (Military Press)
This is an excellent movement to boost the strength of your shoulders. However, picking up and putting down the barbell is not easy at the beginning and the end. You can set the rack at the optimal position to start and finish the exercise comfortably so that you can focus only one the sets and reps.
If you want to broaden your shoulders, you should do this move. It works your Trapezius muscle well. Without a rack, it is rather uncomfortable to pick and put down the barbell. And, it is hard to handle heavy weights.
Barbell Biceps Curl
Barbell curl is surely the king of the biceps exercises. It boosts strength and mass, also works many other secondary muscles.
Inverted Row Exercise and Variations
The inverted row is an excellent move to work your back and deltoid muscles. Also, a good beginner exercise for those who are not yet able to do pull ups.
Rack Pulls For A Stronger Deadlift
Deadlift is among the must-to-do compound weight lifting exercises that works almost all the muscles of your body. The traditional move should be done by lifting the barbell from the floor. However, using the rack to lift the weight from a higher level is an excellent way to develop.
This exercise is great to build your lats but also trains your biceps, lower back, and rear delts. The power rack can help you to handle heavier weight, plus to not go down too deep. This way you can focus more on your lats.
Pull up as a powerful body weight exercise that works your back and shoulders. Most of the racks come with a pull up chin up bar.
Another powerful bodyweight exercise for the upper body, mainly for the back and biceps.
If you want to boost your triceps, shoulders and even your chest, do the dip. Not every power rack comes with dip station, though.
Hanging Leg & Knee Lift
Both of them are efficient exercises to train your abdominal muscles. You can buy a strap that help or if you are OK with these moves you can do without them just by using the pull-up bar.
Cable Crossover Exercises
Some racks provide even more types of exercises as they come with high and/or low pulley functions and weight stack add-on. These extras can be inbuilt, or you can buy them separately. So, you can do triceps push down, cable curl, lat pull down, cable row and many other possibilities.
A power rack (cage) is a vital equipment for a home gym. Find the comparison and expert reviews of the best cages, plus a guide for buyers.
I think, after checking out these exercises you agree with me that a power rack is one of the most important gym equipment. If you know other workouts that can be done with the help of it, please share with us below.