How to Use the Power Rack for Budding Badasses

You’re getting after it in the gym and seeing those muscles starting to pop up. You’re getting stronger, too. Good stuff! At this point you might be starting to eye that long-azz barbell in your gym, the one found in the power rack cage and bench press station. You want to be doin’ it, but you’re still a little shy.

Something inside you knows you can handle that mofo if you just knew how… or could overcome your intimidation.

How to use the power rack for budding badasses

If this is you, I’m here to support you in stepping outside your comfort zone to use this equipment. Why? Because using a power racks (squat racks) and bench press stations allow you to add more weight in a safe manner. You can only lift so much hauling preweighted bars over your head or across the room to a bench. Barbell training is king when it comes to the big lifts: squats, deadlifts, bench presses, and bent-over rows. These lifts offer much more bang for your buck when you can go heavy.

All badass chicks and dudes use the power rack and you can too!

Who Can Use a Power Rack?

Since we’re talking about a seven-foot metal bar that can weigh on average 45 pounds, let’s make sure you’re well-prepared before using it. Handling this bar (called a power bar) requires more stabilization, balance, and core strength than a shorter barbell (and thus another benefit of using it!). Plus it’s just plain heavier.

For our purposes, we’ll include the bench press station in the category of power rack – equipment that lets you safely use a heavy barbell.

Here’s What You Need First:

  • Ask how much the bar weighs. Ask one of the gym staff before you use it – I’ve heard stories of people getting into risky situations by not knowing how much weight they were lifting. be sure to add the weight to you total weight when you’re logging your workouts.
  • Know proper form. When using a barbell, your shoulders will want to protract (roll forward). Counteract this motion by consciously drawing your shoulders down and back every time. I also encourage you to ask a personal trainer or someone who’s informed to check your form. If you don’t have access to someone in the know, watch videos, practice and record yourself I require all my virtual clients to send me videos of themselves performing squats, deadlifts, and other exercises – I almost always have at least one improvement they can make.
  • Have a base level of strength. Do you feel comfortable squatting, deadlifting, or benching at least 45 pounds? That’s how much these bars weigh without weight added (typically).
  • Have no major shoulder issues. Since barbells can potentially aggravate an existing shoulder problem, individuals with shoulder impingement, tendinitis, or other issues may want to stick to dumbbells. Ask your doctor.

power rack Approaching the Power Rack for the First Time

You’re ready – or at least you think you are. Hey, it’s healthy to be a little intimidated by using that big ole’ bar. You can do this! Go to the gym when it’s nearly empty so you can have some elbow room for error. You don’t want people breathing down your neck waiting for their turn.

When I approach any of my lifts – particularly squats, deadlifts, bench presses, and bent-over rows – I always do it the same way. This is a good practice for you, too – it gets your head in the lift and helps you tick off the checkpoints of proper form. For example, when you get under the bar in a squat rack, you’ll want to brace your core, pack your shoulders, hold your breath and then stand up. Always the same.

Safety first! Always maintain control of the bar and put safety pins in place. These will catch the bar if you drop the bar for some reason – it can happen.

Squat Rack

This gal has a sensible video describing how to use a power rack (also called a squat rack). The video stops short of her actually getting under the bar, but simply duck under, let the bar rest across your shoulders, and stand up. Then slowly back out of the squat rack. When you re-rack the bar, walk forward and set the bar down in the pins.

Incidentally, Molly Gailbraith put together a great squat tutorial that can be found here.

Bench Press

You gotta love Scooby!

I also like this BuiltLean article about bench press technique.

Power Rack Etiquette

You probably won’t be surprised to learn that the squat rack and bench press stations are popular in your local gym. There may be people waiting on it because they’re pumped to make it their bitch! So here are a few tips for fitting in with your gym’s etiquette:

  1. Don’t hog the squat rack or bench press station. There’s people waiting for the power bar, yo? Do your big lifts there without texting or chatting.
  2. Don’t walk away for long periods of time. Close kin to hogging the bar but deserves special mention. When you leave the rack for several minutes, it’s just plain inconsiderate. If you need to do supersets, stay in the vicinity and make it quick so others know what’s up. (And if you walk away, be prepared for someone to unrack your weights while you’re gone.)
  3. Don’t train smaller muscle groups in the squat rack. Not only is it dangerous to use too much weight for triceps, biceps, and traps, but you could be using dumbbells or preweighted bars instead.
  4. Unrack your weights. Visualize a shorter person who can’t lift as much as you trying to get the weights off!

Now that you know how to handle the big guy, I fully expect you to get after it. Let me know how you do!

This article originally appeared on www.workoutnirvana.com.

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Comments

  1. Okay…I’ve been away FAR too long and it’s time to get serious again. Where do I go for inspiration and advice! Right here.

    I appreciate the hell out of you, gorgeous.
    ragemichelle recently posted..Adult Children Of Narcissists: You Have Something On Your FaceMy Profile

  2. I love how you take the intimidation out of the rack. No need to fear if you know how it works. Thanks!

  3. I’m an aspiring baddass, but shoulder issues have kept me away from the power rack. I will check in with my trainer next month to see if it is something I can attempt again, armed with your helpful and detailed instructions. Thanks!
    Shira recently posted..The Power of Choosing Your AttitudeMy Profile

  4. Great post, I forgot how much I love the rack!!!! I actually lay under it and push up with my legs, great butt blaster!!!
    Toni @ Runninglovingliving recently posted..My Love for Virtual RacesMy Profile

    • Haha I love the butt blasting machine and if your gym doesn’t have one, that’s an excellent workaround! I wonder if you’re talking about the Smith machine, where the bar is attached and not freestanding?

  5. These are great tips — I’ve definitely been intimidated by these big pieces of equipment in the gym.
    Sarah @ Beauty School Dropout recently posted..2014: WelcomeMy Profile

  6. YES!!!
    love these tips.
    and your willingness to teach the masses.
    MizCarla recently posted..Gluten-free egg in a frame.My Profile

  7. I started my journey back to weights with the lower pre-weighted bars; I think that it is time to step it up to the racks. I’m loving the way my arms are starting to look and the squats with the bars I have been using are too easy so it is time to change it up! Thanks for the inspiration and the confidence boost!
    Jenn Speer recently posted..My training grocery shopping listMy Profile

  8. It is great if there was a power rack in the home gym. It gives you confidence and safety in heavy exercises. However, using the right way power rack that is a big problem. Your article is excellent. Very useful for my workout. Thanks Suzanne !

  9. Good advice, thanks for the article! A 7ft bar will almost always be about 45 lbs. I’ve heard the cheaper ones with the bolt on the ends (that comes loose) can weigh less than 40 lbs, but I’ve never encountered that. A gym like 24 Hour uses pretty uniform equipment, in their case all Iron Grip bars that are 45 lbs. If it’s a solid bar it’s pretty hard for it to not be around that weight. And I also have to suggest that gym staff in a lot of places will have no idea how much a bar weighs or why it’s important.

    • Right? I doubt most staff know the weights of bars. The studio where I’ve trained has a black Oly bar that’s only 18 pounds. So bizarre because you just want a dark-colored bar to weigh more, lol.

Mentioned Elsewhere:

  1. […] Before you step in a cage, you might want to take a minute and read WorkoutNirvana’s article on how to use one. […]

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