Most complicated piece of equipment at the gym
A rack is probably the most complicated piece of equipment at a gym, because at first sight some people don't know how to train with it and what they have to pay attention to. However, if you want to get really fit in terms of strength training, this piece of equipment should definitely have a regular place in your training plan. It is one of the best machines to increase muscle growth and functional strength. It also helps you to learn how to handle weights safely and its various training options make it particularly versatile.
Who should use a rack?
Training with the popular rack is suitable for beginners as well as for experienced professionals. However, it is a good tool for beginners in particular to get started, as a rack allows you to perform strength exercises safely and thus to approach strength training slowly but carefully.
What exercises can I do with a rack?
From Back Squats to Front Squats, Shoulder and Benchpresses, there are many more exercises possible with the rack.
Depending on the exercise, the height of the barbell bar must be adjusted accordingly. This guarantees the safety of the user and the bar can be brought into the correct position with a minimum of effort.
The so-called "pins" are straight or L-shaped and are used to place the barbell on top of it.
The safety bars are especially important because they absorb the weight in case of muscle failure. They are then especially important for exercises such as Bench presses & Squats.
Caution: A common mistake made when using Safety Bars is that they are not placed at the correct height. For example, for bench presses at chest height, you have to be careful to stand close enough to the bar to be able to catch it in time if necessary. For squats it is best to place the bar at the height of your lowest position.
In order to get a good feeling for the height at which the safety bars are best placed, you should do several warm-up exercises.
Normally each rack has a pull-up bar. This is very useful if you want to combine deadlifts and pull-ups in one exercise.
Important: Before you really start training with the rack, you should familiarize yourself with it and approach it slowly so that you can train safely.