Squats are one of the most important exercises you can perform, not just for working on your glutes but you can experience a full-body workout with just a rack, bench, and a few weights. The squat rack is sturdy, heavy-duty, versatile equipment for targeting several muscle groups at once. A rack enables you to train safely allowing you to get a loaded bar safely on your shoulder, avoiding it from falling on you just in case you drop it accidentally.
The squat rack can help with so many different types of exercises, the more you mix up your exercises, the stronger you’ll get; because by working the same muscles regularly in a variety of ways, you maintain the need for your body to grow and adapt efficiently.
5 ways to Use a Squat Rack
Into Wellness Squat Rack FW 1018 is rock-solid and sturdy equipment that falls under their FW series. This rack paired with an exercise bench widens the possibilities of exercises that can be performed. It has extra horns to store weights making it perfect compact equipment for fitness facilities with space constraints as well as for home gyms. Into Wellness offers the option to customize the frame as per the choice of your color, you can also opt for matt or glossy frame finish.
Below are 5 ways you can use a squat rack to perform different exercises:
Back Squats
The most basic type of squats performed is back squats, using a barbell positioned on your shoulders. This puts the weight directly over your posterior chain making it a great workout for working your quadriceps, hamstrings, glutes, core, and lower back.
Shoulder Press
Exercise benches are designed to support you during the workout while keeping your posture correct and guide your movements.
Shoulder presses can be performed on a squat rack paired with an adjustable where your upper body needs to work harder to press effectively in this position to impact correctly on your shoulders. Most importantly, remember not to lock your elbows when you reach the top movement of the exercise.
Barbell Rows
Barbell rows are a great way to work your upper back allowing exercise variation with your grip position to impact either your biceps or triceps. Starting with squatting down, keeping your spine straight, row the bar towards the bottom half of your abs, pushing your shoulders together before releasing back down, for effective results of this exercise.
Flat Bench Press
To strengthen and build your upper body muscles, especially your chest muscles, a squat rack paired with a flat bench is one of the most effective equipment you can choose to workout on. A wide back pad of the bench for resting the back helps to stabilize the body while exercising. Great for targeting both your pecs and your triceps, flat bench presses will give you the weight you need to build muscle effectively. Ensure the bar rests are low enough for you to comfortably unrack the bar to get started. The path of the bar for doing bench presses isn’t straight, it should go from above your eye line, down to the bottom of your chest (when you watch the bar from the side).
Barbell Lunges
Barbell Lunges are another common yet most effective workout performed using a squat rack. They are great for intense levels of glute, hamstring, and quad workouts without the necessity of having a high level of hip flexibility. Lunges impact both legs, the muscles working in each leg are slightly different depending on which one is in front and which one is behind. Engaging your core muscles can help you keep steady during this exercise.
Benefits of Using a Squat Rack
Efficient for Overall Muscle Development
Working out using a squat rack builds your glutes and calves, along with helping you develop your stamina. Squat racks are also efficient in activating a variety of other major muscle groups as well as building overall muscle size.
Compact Equipment with Various Exercise Possibilities
One of the most impressive features of a squat rack is that it is very user-friendly in terms of usability and accessibility. The idea of having a squat rack in a fitness facility or at your home gym is that you can perform a variety of exercises using compact equipment safely even in the absence of a trainer.
Develops Mental Stability
Squats require complete focus and are generally very physically demanding; hence consistently doing it helps build your mental toughness. The squat rack helps to push yourself harder without worrying about safety resulting in mental stability even when under pressure.
Improves Core Strength
While performing a complete squat, it is important to keep your spine straight. To achieve this, your core muscles are fully engaged, to make sure your body has the strength to stay in an upright position; therefore resulting in better core strength.
