Exercises With Squat Rack
Why use a Squat Rack
A squat rack is excellent for building strength, allowing you to add more weight quickly and push for those PRs.
Squat racks are all about safety. When you train, you know if you may fail a rep, there is a safety bar to catch you.
MANY exercises can be performed with the squat rack but let's look at our top 10.
Pull-ups are great for exercising your triceps and essential upper-body strengthening exercise. They also improve the condition of various muscles in the back and shoulders, so aim to add them to your workout regularly if you want to improve these areas.
- Place your hands on the overhead bar with your palms facing forwards, about shoulder-width apart
- Bend your legs at the knees to hang from the bar
- Pull yourself up as high as possible, trying to raise your head over the bar. (Hy Gym, 2022)
The king of the squat rack exercises is, of course, squats. They improve your glutes, hip flexors, quadriceps, abs, calves and hamstrings. There are many variations of this exercise, but here is an excellent version for all fitness levels:
- Set the barbell on the squat rack just below shoulder level
- Step under the bar in a squat position
- Position the bar on the back of your shoulders
- Place both hands on the bar with your palms facing away from your body
- Lift the bar off the rack and raise it towards the ceiling
- Straighten your legs and your body and take a step back, making sure you stand with your feet wider than shoulder-width apart
- Tighten your core and keep your back straight
- Bend at both the hips and knees, ensuring that your knees remain in line with your toes
- Continue bending your knees until your upper legs are parallel with the floor, with your back at a 45- to 90-degree angle to your hips
- Do your repetitions before returning the bar to the squat rack.
Remember, exercise doesn't have to be boring, and you're more likely to stick with a fitness program if you're having fun. (Hy Gym, 2022)
Bicep Curls BeingThe barbell curl, the next of our squat rack exercises, improves arm strength and your grip. Besides your biceps, you will be exercising your forearms and wrists. To do the bicep curls correctly:
- Set the barbell in a low position
- With a tight underhand grip (hands facing up), pick up the bar
- Take a step back
- With a neutral spine, bring the bar up to shoulder height, keeping your elbows in front of your hips
- Lower the bar down slowly, keeping your triceps engaged
- Once back in the original position, straighten your arms fully
- Do your repetitions.
You can also slip into physical activity throughout the day. Take the stairs instead of the elevator, or park further away from the store. Walk up and down the sidelines while watching the kids play sports. Take a walk during a break at work. (Hy Gym, 2022)