Top 3 Power Rack Workouts that really do their job

One of the best things about the power rack is that it is a versatile piece of equipment that works for you whether you’re looking to build muscle or whether you’d simply like to shed fat. Experts in SamsFitness.com.au say, “Beginners and professionals can benefit from the apparatus because it is the perfect weight free environment and the flexibility of the workouts allow for simple to more complex routines, making it a must have for any home or professional gym.” If you’re looking to try your hand at power rack workouts, here are some of the best examples of the workouts that will get you where you want to be.

The Bench Press

The bench press is a great workout for beginners and professionals because it builds strength and power utilizing a partial movement range. This workout starts with you lying on the bench and ensuring that the safety bars are placed at the sticking point’s height. This point is about 6 or 8 inches measured from your full extension. It is important to load the bar with between 10 and 20 percent additional weight than would usually be used when doing 10 reps. Once the barbell has been unracked, the bar should be lowered, slowly, first to the safeties and then full extension. You can then repeat this. As you begin to build power, you can alter the height at which the safeties are lowered and raised, therefore adjusting your range of motion.

The Barbell Shrug

To complete the barbell shrug workout, start off with placing your hands just past shoulder width, utilizing the overhand grip. You’ll need to ensure you extend your elbows with your arms hanging down in front of you. The barbells will be hanging at your thighs and you’ll want to push your shoulders back so that your upper traps are bearing the tension. Maintain a neutral spine for the duration of the set while you raise your shoulders as high as you possibly can. When you get to the midpoint you will want to stop and squeeze your traps to ensure that they are activated. Lower your shoulders, pause and repeat.

The Squat

The squat is a great way to start building your limb muscles and this is one of the reasons this remains one of the most popular exercises. When it comes to the squat, there are so many variations that you could likely end up focusing on this all day, but it’s usually best to start with something simple. Once you have the basics down, you can start looking for variations to extend your range of movement. Before you begin, place the safeties at the squat’s bottom height. You’ll want to load the bar with 10% less weight than your 6RM. You will then need to squat unde eath the bar, ensuring you position yourself comfortably, before placing the bar below your shoulders and neck. Your feet will need to be flat on the ground beneath you. Only once you are perfectly balanced should you then remove the bar from its safety locks, and holding the bar, lift to a standing position. You’ll then want to begin your squats. Building your strength not only allows you to move onto extending your range of movement, but it also prevents you from injuring yourself as you go about trying different workouts with the power rack. This is a versatile piece of equipment and even the most basic workouts can be built upon and likely used no matter how much training you have beneath your belt. The secret is to get the basics right and then to continue using them to achieve maximum results with every lift, squat and pulley.