A power rack machine is a powerful metal frame that is used to perform exercises with free weights.
This machine has long been a very important universal machine in the world of bodybuilding, powerlifting, strong.
Basic design of a power rack simulator and its functions
The structure is usually made of high strength steel.
The simulator has a reliable foundation, allowing athletes to work with any weights.
The basis of the structure is made up of vertical posts, which are connected to each other at the top on all four sides. From the bottom or two, sometimes three. One side is the entrance, of course, without a spacer.
Next is the component that performs the most basic function - safety stops. It is on them that you can place the barbell and place them as limiters at a certain level.
The next important component, which is often included in the package, is the hooks for the bar, on which you can conveniently place the barbell. They, like the stops, can be adjusted in height.
Additional accessories. Some power racks come with additional accessories such as a bench press bench, pull-up bar, and parallel bars. This expands your options and allows you to do a variety of exercises.
Main advantages of a power rack
The most important thing is safety. The frame has a number of design features that ensure the safety of the athlete. First of all, these are horizontal safety stops that prevent the barbell from falling on the athlete.
Multifunctionality. It allows you to perform a variety of important compound exercises, including bench press, deadlift, squats, pull-ups and others. This makes it an indispensable training device for any athlete.
Reliability. The exercise machine is made of durable materials and can withstand heavy loads. This ensures the safety of the athlete during exercises.
Exercises you can do on a power rack
1. Bench press
Here the safety stops actually replace the partner, providing 100 percent safety. If suddenly you do not correctly calculate your strength, you can simply put the barbell down and climb out from under it.
There is a second, rarer variation of use, this is the press from the bottom point, but this is more for the pros.
2. Barbell Squats
Here the situation is similar to the bench press. If the approach fails, the athlete simply places the bar on the belay and calmly stands up. A very complex type of squat is also possible - from the bottom point. When the bar is set at the level of the bottom point of your squat and the movement starts from the bottom. A difficult but effective exercise.
3. Deadlift
In the case of traction, the stops are installed approximately at knee level. This is the most problematic point in deadlifting. And the start happens with them
4. Good morning
Good morning bends can be performed in a frame classically or from a low point. The second option is more complicated.
5. Standing press
The stops are set high, above the starting point, and presses are performed.
How to choose the right one
When choosing a load frame, the following factors should be considered:
Purpose of use. If you plan to use a power rack for home workouts, you need a model that is compact and lightweight. If you plan to use a power rack in the gym, you will need a model that is more powerful and stable.
Physical features. Choose a power rack that suits your height and weight.
Additional functions. If you want to perform a variety of exercises on a power rack, choose a model with additional accessories, such as a bench press bench, pull-up bar, and parallel bars.
Questions and answers about the power rack
Question: How to use this trainer correctly?
Answer: If you are a beginner, seek help from more experienced athletes or a coach. Also read the instructions.
Question: How much does a power frame cost?
Answer: The cost of a power frame depends on its size, configuration and manufacturer. Prices start at approximately $300.
What are the best exercises to do in a rack?
Squats with a barbell and bench press.
Conclusion
The power rack is a universal and multifunctional exercise machine that is indispensable for any athlete. When choosing a power rack, you should consider your purpose of use, physical features and additional functions
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Useful links
https://en.wikipedia.org/wiki/Power_rack
