Do you want to build the foundation of your body? Squats can help you strengthen not only your legs but also your back. You may love to lift heavy weights, but without a spotter, this can very dangerous. However, with the squat rack, you can perform almost any exercise without the help of a spotter and with minimal danger.

You will agree with me that most people are not sure of how to use a squat rack safely. Others fail to use it correctly. Safety mechanisms and proper placement all that you need to make your exercise superb. It’s good to know how to use a squat rack.

Why Use a Squat Rack

A Squat rack is used to minimize the possible dangers of squatting. Remember that squat is the crucial exercise in all your lifting programs. This reason behind this is that squat is an extreme and powerful compound exercise that enhances your largest muscles and recruits them in one fluid movement. Most importantly, your squat is your exciting and fastest muscle builders. If you want to progress well with your squat, get a squat rack. It assists this by way of adding weight. No doubt about this. This article will guide you on top 4 using process.

How to use: Top 4 use

#1. Squats

Squats

Step 1 : Just place the bar on the squat rack on the neck and below your shoulder level. Do it on each side of your shoulder height. When the bar is fully loaded, keenly step under it, now, place it just slightly below your neck.

Step 2 : Using your both hands, grip at either side. Place the low safety racks approximately an inch below and make sure it is on the lowest fixed point you wish to travel. Most athletes will lower themselves up to the level where their thighs are down and parallel to the ground. With your legs, push towards the ceiling while lifting the bar off the rack. Make sure you straighten your body.

Step 3 : Lower the bar slowly by maintaining your hips in a balanced and straight setting or posture and bending at your knees with your head up. Maintain the squatting position down until parallel.

Step 4 : Finally, it's time to perform the exercise. Raise the bar; this is by pushing through the ground with the help of your feet heels, straighten your two legs and return to your starting position. 

#2. Deadlift

Deadlift

Step 1 : Bring the bar down until to the lowest position, then load the bar. Set your stance at the shoulder width. You can embrace underhand grip, overhand grip or mixed grip inside the legs as you bend at the hips.

Step 2 : Start lowering your hips safely. While maintaining the height of your chest, keep your head up and straight. Drive through the ground, with your weight past your heels. Now, push up through the knees and hips.

Step 3 : Lean back slightly as you drive your hips into the bar. This is done when the bar passes the knees. Also, squeeze your glutes. Let your shoulder blades by together by pulling them.

Step 4 : While lowering the weight, bring the weight back on the floor by bending at the hips. 

#3. Bench Process

Bench Process

Step 1 : Just roll a bench correctly into the squat rack. Note that, you must place it around the center of the rack.

Step 2 : Place the upper rack mechanisms around your arm lengths but above the bench. Select an appropriate height which will assist you to untrack a barbell with no assistance.

Step 3 : Mathematically, place the lower safety mechanism and make sure it levels your chest. Ensure it happens. This is important because it will guarantee you a maximal depth activity and safety. You will be safe even if you fail to lift the weight.

Step 4 : Place a barbell directly on the upper racks, on it place the appropriate weights.

Step 5 : Enjoy the exercise. 

#4. Barbell Lunges

Barbell Lunges

Step 1 : Place the bar well on the rack and just below the shoulder level. Be alert and step under it the bar when it is loaded. Place the bar just below your neck.

Step 2 : Hold the bar using your two hands at either side. Slowly, lift the bar from the rack, and this time you will push towards the ceiling with the help of your legs. Remember to straighten your body.

Step 3 : Step forward, squat down slowly through the hips while lunging with your right leg. Lt your body balance.

Step 4 : Using your foot heel, push up and unhurriedly return to your starting position. You can repeat this using your left leg. 

Things Needed

  • Squat rack
  • Weights
  • Olympic weightlifting bar

Warning

  • Most accidents take place during unracking and racking process.
  • Don’t squat with heavy weights without a spotter
  • Squat racks aren’t for upright rows or curls.

Tips 

  • Get into position
  • Establish a perfect and solid foot position
  • Ensure safety
  • Avoid too much weight and not enough weight
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