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- Variety of exercises
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Squat Rack, Power Rack and Power Cage - strength training for maximum success
Squat racks, power racks, and power cages are designed to be ideal for workouts with free weights such as a barbell. This gives you the opportunity to perform a variety of basic fitness exercises on this piece of workout equipment. In addition to basic exercises, racks and cages are also ideal for functional training workouts. This versatility makes squat racks, power racks and power cages very popular for strength training in your own home gym or fitness studio.
What are the differences between the various fitness machines?
The Squat Rack is the simplest of the available variants and is characterised by the fact that the solid frame consists of two interconnected square steel tubes. Several barbell holders are attached to the framing allowing the bar to be picked up from a comfortable height depending on the exercise being performed. Exercises with a squat rack are usually carried out in front of the rack; therefore, freedom of movement is barely restricted during the workout. An additional advantage is that a squat rack takes up the least space compared to the other variants making it particularly suitable for smaller workout areas.
Power Rack and Power Cage
A power rack or power cage offer various options for stowing the barbell when working out. Most racks and cages have a frame that is constructed from sturdy square steel tubes like a cage. As a result, most power cages require a relatively large amount of space. However, they also offer a wide variety of workout options and ensure a high level of safety when training with heavy weights. A power rack usually has two adjustable dumbbell racks (hooks and safety pins), which can be secured at different heights depending on the exercise being carried out. The hooks are located at the front of the rack, and the safety pins can be inserted between the front and rear steel tubes inside the cage. You can lower the barbell down onto the safety pins if you suddenly run out of strength while doing the bench press. This means that even in the home gym, training to muscle failure is possible without a spotter.
Most power cages have a bar for performing pull-ups. In addition, a power rack gives you the option of attaching a variety of add-ons such as a dip station or a cable pull, allowing you to make your workout even more versatile.
What are the advantages of this workout equipment?
A significant advantage of squat racks, power racks and power cages is that they offer a variety of different workout options in combination with a barbell and weight bench. This gives you the opportunity to make your workout particularly varied. Above all, this workout equipment offers an ideal setting for performing basic exercises such as squats or bench presses. Basic exercises have the advantage that they can generate very strong training stimuli, and the muscles are thus subjected to particularly intensive stress. This contributes optimally to increasing strength and building muscle. For this reason, basic exercises should be included in any training plan that is geared toward building muscle and strength.
In addition to the basic exercises, you can also incorporate functional training exercises into your workout by combining the squat rack, power rack or power cage with a suspension trainer or resistance bands. This further increases the number of possible exercises, and you can make your training even more variable. This always ensures variety during training.
The fitness equipment enables a very comfortable workout as the dumbbell rack can be adjusted to many different heights. The adjustable settings of a Power Rack or Power cage offer optimal performance as you can flexibly adjust the height of the rack to suit your exercise and height. This ensures that the barbell can always be picked up from a comfortable position. Another advantage in terms of convenience is that you can store your weight plates safely and neatly on the side of most machines. This offers several benefits: 1. You only have to carry the weight plates for a very short distance, 2. Your weight plates are neatly tucked away and not dangerously lying around in the way and, 3. You have the ability to incorporate drop sets in your exercises as the plates are readily at hand.
Furthermore, squat racks and power racks offer a high degree of safety during workouts. Due to the solid construction of the frames, they stand securely and stabily on the ground at all times, even when working out with a lot of weight. In addition, the solid frame guarantees that this fitness equipment experiences a long life. To make workouts even safer, most racks and cages have a safety rack. This offers you the option of putting the barbell down if your strength is not sufficient to place the barbell in the barbell rack.
Many accessories for a variety of exercises
Barbell and Weight Bench
As described above, it is a good idea to combine a rack or cage with a weight bench and a barbell, as this will significantly increase your workout options. With these two items, you can complete basic exercises such as squats, flat and incline bench presses and shoulder presses without any problem.
In order to integrate exercises from the area of functional training into your workout, it is a good idea to purchase a suspension trainer. With a suspension trainer, you can perform exercises with your own bodyweight improving your flexibility, endurance and muscle coordination.
Resistance bands offer you a variety of workout options. You can use them to warm up your muscles before a workout, help with pull-ups, drop sets, or as a normal workout tool.
If you choose a power cage, many models give you the option of adding a cable pull. You can use a cable pull for a variety of exercises for the back, biceps, triceps or legs, making your workout even more varied.
A dip station enables you to strengthen your triceps or chest muscles optimally.
In order to achieve success with your training as quickly as possible, it is important that you train with sufficient weight. Therefore, it is advisable to purchase some weight plates in addition to a rack or cage.
Floor Protection Mat
With a floor protection mat, you protect the floor in your workout room from scratches and sweat. In addition, the mats reduce noise during workouts.
Examples of exercises you can do with a Squat Rack, Power Rack or Power Cage
- Flat and incline bench presses
- Negative incline bench presses
- Shoulder presses
- Behind-the-neck pull-downs
- Barbell rowing
- Biceps curls
- Tight bench presses
To carry out these exercises, you will also need a barbell and weight plates. The bench press exercises also require a weight bench.