A squat rack is a special rack on which weight plates and barbells can be placed. This fitness equipment is usually found in every gym in the strength area. There are many different types of squat racks. Thus, the squat rack can be permanently installed or is portable or transportable. However, as the name "squat rack" suggests, it is more than just a "storage surface", but is also a piece of strength equipment that allows exercises such as knee bends and also allows work-outs such as barbell exercises (bench press, lunges and shoulder press), for example, due to its storage option. The squat rack, through its functionality, allows the exerciser to place the barbell, which is equipped with weights, in the appropriate starting position to perform the exercise.
The work-out on the squat rack
Squats work the entire leg musculature and this work-out can be made more efficient by supporting it with weights. Most people who want to train their leg and gluteal muscles don't like this work-out and so mistakes quickly creep in. By supporting the squat rack, one is supported during squats and other work-outs. A squat rack is also quite an excellent workout tool for home and not just for the gym.
It is important to pay attention to the correct execution of the exercises on the squat rack. Even if you perform the exercises on the power machine without weights, it is important that they are performed perfectly, because otherwise it quickly happened that muscles and joints are excessively strained. The result is an overload as well as injuries and that means the desired effect fails to materialize.
Therefore, you must pay attention to the correct posture when training on the squat stand and just this should be accustomed from the first minute. This is how the correct posture at the squat rack looks like:
- The gaze is always directed straight ahead / If a mirror is available, always keep the gaze in the mirror.
- The arms are kept horizontal.
- The knee and ankle joints are also kept straight as well as the pelvis.
This correct posture prevents twisting of the joints and thus serious consequences for one's health.
This is what matters when training with the squat rack.
Before you start training with the squat rack, the first rule is to set up the power equipment in the right position! In order not to make any mistakes, you should first have a trainer in the gym explain the squat rack to you in detail and then also perform the first training units under his supervision. The reason is that the trainer pays attention to the correct posture and corrects it, should a mistake creep in, which is later difficult to correct again.
At the beginning you should do the squats on the squat rack without weights and do them more like it is known from school sports. Then later you can support the work-out with weights, although here again the advice of a trainer should be consulted, because he will help to choose the right weights, depending on the body weight. Initially, squats are performed with light weights, which can then be slowly increased over time. When the squats are performed, the body's own weight is shifted and precisely because of this, the leg muscles are used more. In addition, the squat rack must be adjusted according to the height of the body, because this is the only way to achieve an efficient work-out and the trainer also helps with this.
In order for the training on the squat rack to actually have an effect, or that one recognizes and notices results, an appropriate training plan should be created. Training blindly on any strength equipment will not bring anything, only with the right work-out you can achieve your goal of building and strengthening muscles. In this training plan are then the additional weights as well as the number of repetitions for an efficient training noted.
Many new and used squat stands as well as tips on what to look for when buying a squat stand can also be found on fitnessmarkt.de!
Image Source: #206183168 bernardbodo / stock.adobe.com
Published on: 16 June 2015