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Health And Fitness Blog

The Best 7 Exercises You Can Do Using The Squat Rack

Posted by Walter Rush on

The Squat Rack (aka Power Cage or Power Rack) is not just for squats (as the name may imply). It can be used for multiple exercises for overall body toning and strengthening. It's a piece of exercise equipment that any professional gym would have.

These are the 7 most terrific exercises that you can perform on the Squat Rack exercise machine. They are...

1) Squats

2) Deadlift

3) Overhead Press

4) Barbell Lunges

5) Chin-Ups

6) Pullups

7) Hanging Leg Raises

Properly Performing Squats

1) Put the bar on the squat rack positioned just below shoulder level.

2) Load the bar with your weights.

3) Step under the bar in a squat position.

4) Position the bar on the back of your shoulders.

5) Place both hands on the bar, palms facing forward.

6) Lift the bar off the rack – raising it towards the ceiling.

7) Straighten your legs and your body.

8) Take a step back.

9) Tighten your core, keep your back straight.

10) Perform a squat while keeping the bar on the back of your shoulders.

Properly Performing Deadlifts

1) Put the bar on the lowest position available on the squat rack.

2) Load the bar with your weights.

3) Stand with your feet at about shoulder width.

4) Bend at the hips and grab the bar.

5) While lowering your hips, keep your head straight.

6) When your knees are slightly lower than the bar, begin pressing your hips forward toward the bar, squeeze your glutes and your shoulder blades.

7) Lift the bar with weights over your head.

8) To lower the bar, bend at the hips and lower the weight slowly.

Properly Performing Overhead Presses

1) Position the bar on the squat rack at chest height.

2) Load the bar with your weights.

3) Step under the bar and grip it with your palms facing forward.

4) Place the bar just under your neck along your collarbones.

5) Lift the bar up over your head and lock your elbows.

6) Slowly lower the bar to your shoulders.

7) Lift the bar back up over your head.

8) When you've completed your set, place the bar back on the rack.

Properly Performing Barbell Lunges

1) Position the bar on the squat rack below your shoulder level.

2) Load the bar with your weights.

3) Step under the bar and grip it with your palms facing forward.

4) Place the bar on the back of your shoulders.

5) Lift the bar towards the ceiling while keeping your legs straight.

6) Perform a lunging squat with one leg.

7) Push up with your leg and foot and repeat the lunge with the opposite leg.

8) Once you've completed your set place the bar back on the rack.

Properly Performing Chin Ups

1) Grab the overhead bar with your palms facing back.

2) Your hand placement should be about shoulder width.

3) Bend your legs at the knees and cross your ankles. You should now be hanging from the bar.

4) Pull yourself up as high as you can. The goal being to raise your head over the bar.

5) Chin Ups use your bicep muscles.

Properly Performing PullUps

1) Place your hands on the overhead bar with your palms facing forward.

2) The placement of your hands should be about shoulder width.

3) Bend your legs at the knees and cross your ankles. At this point you will be hanging from the bar.

4) Pull yourself up as high as you can. The goal is to raise your head over the bar.

6) PullUps use your tricep muscles.

Properly Hanging Leg Raises

1) Grab the overhead bar with your palms facing forward.

2) Lift your legs by bending at the hips.

3) You can either bend your knees (as if your're squatting in mid air) or keep your knees straight as you raise them.

4) Slowly lower your legs back down to your neutral position

As with any exercise machine, it's important to know how to best use it to avoid injury.

The Most Common Mistakes Made When Using A Squat Rack

1) Lack of stretching (especially the ankles). If your ankles aren't mobile enough to help you produce a proper squat, your body will compensate and you could end up causing yourself injury.

2) Improperly positioning of your feet. The rule of thumb when performing squats is that your feet should be about shoulder width apart and parallel to each other.

3) Placing the bar too high.

4) Forgetting to engage your core during the lift.

5) Relying on weight lifting belt.

If you're looking to tone and strengthen your overall body, you won't go wrong with using the Squat Rack – it's your key to the body you are working out for.

If you have any questions about Squat Racks or would like to come see our large selection of new and used exercise equipment in the Atlanta, Ga area – call Walter at Fitness Rush – 770-712-5392.

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