Workouts

5 Ways To Use A Squat Rack

A squat rack (otherwise known as a power cage or power rack) is a great piece of a equipment with a range of uses. Personal Trainer, Matt, shows you how mix up your next workout by incorporating some of the exercises below.
 

Squat

  1. Place the bar on the rack below shoulder level. When the bar is loaded, step under it and place it on the back of your shoulders (just below the neck).
  2. Grip with both hands at either side. Lift the bar off the rack by pushing towards the ceiling with your legs and straighten your body.
  3. Step back from the power rack and position your legs shoulder width apart, toes pointing slightly outwards. Keep your head up and maintain a straight back and tight core.
  4. Lower the bar by bending at the knees and hips maintaining a straight posture with your head up. Continue squatting down until parallel.
  5. Finally, raise the bar by pushing through the floor with the heels of your feet, straightening your legs again and returning to the starting position.
     

Deadlift

  1. Bring the bar down to the lowest position available and then load the bar. Your stance should be set at shoulder width. Bend at the hips to grip the bar inside the legs. (Overhand grip, underhand grip or mixed grip).
  2. Start lowering your hips. Keep your head looking straight, while maintaining chest height. Drive through the floor, with your weight through your heels. Push up through the hips and knees.
  3. As the bar passes the knees, lean back (slightly) driving the hips into the bar (squeezing your glutes) and pulling your shoulder blades together.
  4. Bring the weight back to the ground by bending at the hips and slowly lowering the weight.
     

Standing Overhead press

  1. Place the bar on the rack at chest height. Once loaded, step under and place the bar along your collarbones.
  2. Pick up the barbell (grip slightly wider than shoulder width) lift the bar up above your head by locking your arms.
  3. Lower the bar down slowly to the shoulders.
  4. Lift the bar back up to the starting position while exhaling.
     

 Barbell lunges

  1. Place the bar on the rack below shoulder level. When the bar is loaded, step under it and place the back of your shoulders (just below the neck).
  2. Hold the bar with both hands at either side. Lift the bar off the rack by pushing towards the ceiling with your legs and straightening your body.
  3. Step forward, lunging with your right leg and squat down through the hips, keeping your body balanced.
  4. Using the heel of your foot, push up and return to the starting position. Repeat for the opposite leg.
     

Barbell bent over row

  1. Use an underhand grip. Bend your knees slightly while bringing your chest forward. Bend at the waist, keeping your back straight until it is almost parallel to the floor (keep your head up). The barbell should hang directly in front of you.
  2. Lift the barbell towards your waist. Elbows tucked in and close to the body. At the top of the movement, squeeze your back muscles together.
  3. Slowly lower the barbell back to the starting position and repeat.
     

Be sure to have a chat to your Personal Trainer before completing any of these exercises.

 

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