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Squat racks are an essential piece of equipment for any intermediate lifter, as they provide a safe and secure platform on which to perform the squat exercise. Squat racks allow you to add weight to your squats and safely lower the barbell to your chest or shoulders without the risk of dropping it. They also provide stability when performing other exercises such as presses, rows and deadlifts. With a wide variety of exercises available with a squat rack, it’s important that intermediate lifters know how to use them correctly.
Shop The Collection: Squat RacksThere are several different types of squat racks available for intermediate lifters. The most common type is the free-standing squat rack, which consists of two vertical columns connected by a crossbar. This type of rack is the easiest to use, as it does not require any extra attachments or setup. Other types of squat racks include power racks, half racks and wall-mounted racks. Each type has its own benefits and drawbacks, so it’s important to understand which type is best suited for your needs before making a purchase.
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Before using any type of squat rack, it’s important to understand the safety considerations involved. Make sure that the rack is securely bolted to the floor and that all of the nuts and bolts are tightened properly. It’s also important to make sure that the height of the rack is adjusted to your body size, as this will help ensure correct form and reduce the risk of injury. Additionally, always use a spotter when performing exercises with heavy weights to ensure your safety.
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Once you have selected the right squat rack for your needs and taken the necessary safety precautions, it’s time to start building strength and muscle mass with some effective squat rack exercises. Here are some of the most popular exercises for intermediate lifters:
Back squats are one of the most popular squat rack exercises for intermediate lifters. To perform this exercise, place the barbell on the back of your shoulders and stand with your feet shoulder-width apart. Bend your knees and hips to lower your body until your thighs are parallel to the floor. Push up through your heels and squeeze your glutes to return to the starting position.
Overhead squats are another great exercise that can be performed with a squat rack. This exercise targets your legs, core and upper back muscles and helps to improve balance, flexibility and coordination. To perform this exercise, grab the barbell and press it overhead into a full lock-out position. With your arms extended, lower your body down into a deep squat position. Keep your core engaged throughout the movement and drive through your heels to return to the starting position.
Front squats are an excellent exercise for targeting your quads and core muscles. Begin by placing the barbell across the front of your shoulders, then bend your knees and hips to lower your body until your thighs are parallel to the floor. Make sure to keep your elbows high and chest lifted throughout the entire exercise. Drive through your heels to return to the starting position.
Lunges are a great way to target your quads, glutes and hamstrings. To perform this exercise, stand in front of the squat rack with the barbell resting on your back. Step one foot forward and bend both knees to lower your body until your front knee is bent at 90 degrees. Push up through your front heel to return to the starting position and repeat on the opposite side.
Step-ups are a great way to work your legs and glutes. Begin by standing in front of the squat rack with the barbell resting on your back. Place one foot onto the first step of the rack and push up through your heel to lift your body up. Step down with the opposite foot and repeat on the opposite side.
Good mornings are a great exercise for targeting your lower back and glutes. To perform this exercise, stand in front of the squat rack with the barbell resting on your shoulders. Bend your hips and push your butt back as far as you can while keeping your back straight. Push up through your heels to return to the starting position.
Glute bridges are an excellent exercise for targeting your glutes and hamstrings. Begin by lying on your back in front of the squat rack. Place the barbell across your hips and drive through your heels to lift your hips off the floor. Hold the top position for a few seconds, then slowly lower your hips back down to the floor.
Hack squats are an effective exercise for targeting your quads and glutes. To perform this exercise, stand in front of the squat rack with the barbell resting on your back. Bend your knees and hips to lower your body until your thighs are parallel to the floor. Push up through your heels and squeeze your glutes to return to the starting position.
Romanian deadlifts are a great exercise for targeting your hamstrings, glutes and lower back. Begin by standing in front of the squat rack with the barbell resting on your thighs. Keeping your back flat, bend at the waist and lower the barbell towards the floor. Once you reach your lowest point, drive through your heels to return to the starting position.
Squat racks are an essential piece of equipment for any intermediate lifter looking to build strength and muscle mass. With a variety of exercises available, it’s important to understand which type of squat rack is best suited for your needs, as well as the safety considerations involved. Once you have taken these into account, try out some of the suggested exercises and watch your strength and muscle mass grow!
