Power Rack Exercises

Power rack is a weight training equipment designed to allow a safe workout. It mainly consists of four vertical posts and a movable horizontal bar, i.e the safety bar. The power rack allows you to execute a range of exercises. The safety bar provided in this equipment plays a very important role. For example, in the bench press, the safety bar is placed right above your chest, which prevents the barbell with heavy weight from crushing your chest in case of sudden muscle failure. Moreover, while performing deadlifts, one can easily limit the range of exercise rather than going full range, which in turn allows you to handle far more weight than in the latter case. It also allows you to target a range of motions to fight your workout weaknesses. It has worked well for many people, provided you admit your weakness and work towards converting them into your strengths. This is the reason why serious trainees make power rack an integral part of their workout regime. Given below are a few power rack exercises you can do. Take a look.

How to do Power Rack Exercises

# Rack Dips

• Place two barbells (empty or with weights) across the power rack, close enough, probably about shoulder width.
• Adjust the safety bar just above your head.
• Stand in between the two barbells and hold them with a grip, such that your thumb is on one side and four fingers on the other side.
• Push yourself off the ground until your chest touches the safety bar (or until your elbows make a 90 degree angle), while you do so cross your legs and tuck in your tummy.
• Once you reach a position where your upper arm is parallel to the ground, hold the peak for a few seconds and return to the original position.

Exercises like power rack dips are great if you are aiming to strengthen your chest, shoulder and triceps muscles.

# Rack Squats

• Set the safety bars to a good height, meaning slightly above your hips, as it gives you full range of squat motion.
• Now, get into the squat position. Grip the barbell, push your hips backwards and bend your knees to not more than 60 degrees.
• Rise to original position, standing fully upright.
• Slightly relax and then drive up and down of the squat position, do not forget to tense your muscles while you perform your squats.