Powertec is known in the fitness community for crafting equipment that is tough, durable and affordably priced. The company's products are also safe and effective, and that goes for its squat racks, too. The company has two squat racks in its line---a full power rack and a half rack. Squat racks are one of the most popular pieces of weightlifting equipment for bodybuilders because so many exercises can be performed on them.
Squat
The Powertec racks facilitate a safe and effective squat, the premier exercise for working the lower body. The participant will place the safety pins evenly at a point just below the shoulders and crouch down into a squatting position with their thighs almost parallel with the ground. He should arrange the bar on the pins and crouch under the bar, facing the rack, so it is centered on the upper back and shoulders. He will need to keep the bar balanced by holding it with an overhand grip and plant his feet at about shoulder width, keeping his back straight. Using an explosive motion, the participant will bend at the hips and knees to arrive at the standing position. He should not lock his knees at the top, pause and slowly lower to the starting position.
Bench Press
The bench press builds the chest muscles while working the shoulders and triceps. The participant will secure the pins at a point just above their chest when lying on the bench and place the bar on the pins. He will lie face up on the bench with the bar above his sternum and hold the bar at around shoulder width. The participant drives the bar up off the pins and straight up until his arms are fully extended without locking his elbows. The participant pauses and slowly returns the bar to the starting position.
Shoulder Press
The shoulder press adds mass to the shoulder muscles. The participant will prop the bench in the seated position and place the pins at just about shoulder height. He will place the bar on the pins so that it is in front of his collar bone when seated. He will grip the bar at shoulder width and use his shoulder muscles to drive the bar off the pins and straight up until his arms are fully extended without locking his elbows. After pausing, the participant slowly returns the bar back to the pins.
Lat Pulldown
This exercise uses the rack's pulley system to work the back muscles. The participant sits on the seat facing the rack and holds the lat bar overhead with arms fully extended. He will adjust the chain so that the bar provides resistance immediately upon being pulled. The participant grips the bar at wider than shoulder width and keeps their back straight without leaning back. He must concentrate on using his lats to slowly pull the bar down to the upper chest without letting it touch. After pausing, he will slowly return the bar to its starting position.
Chin-Up
This body weight exercise works the biceps and back muscles. The participant stands facing the machine and grips the overhead bar with a narrow underhand grip. He holds the bar as he lowers his body by bending at the knees until his arms are fully extended. If necessary, he should cross his legs so they aren't dragging onto the ground. The participant uses his back muscles to pull his body up until his chin is above the bar. He slowly lowers himself back down.
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