Made from high-grade steel material, Powertec squat racks are built for safety and can be used in both commercial and residential settings. Powertec was the first to design plate-loaded leverage machines, which basically combine the intensity of free-weight training with the safety of a machine. With the adjustable barbell supports and safety bars, the Powertec squat racks can be used by people of any size.
Positioning Yourself in the Squat Rack
Step 1
Set the safety racks at a height that allows for full range of motion during your squat. Set the barbell on the supports so that is is positioned halfway between shoulder and armpit level.
Step 2
Face the bar and step directly under it, grabbing the bar outside of your shoulders using an overhand grip. Position the bar below the base of your neck, so that it is comfortably resting across the meatiest part of your upper back and shoulders. Raise your elbows slightly to create a "shelf" on your upper back for the bar. Stand straight up once you are comfortable with your hand and bar placement.
Step 3
Take two small steps back, just enough so that you are clear of the bar supports and still within the safety area. Feet should be set shoulder width apart with knees slightly flexed with toes pointed slightly outward. Stand erect with your head neutral and eyes looking straight ahead. Shoulders should be slightly back and the chest should be up and out to create a flat or slightly arched back. Maintain this posture throughout the entire movement.
Downward Phase
Step 1
Push your hips back to begin the downward phase. Continue the descent by lowering your hips and your knees at the same controlled rate.
Step 2
Track your knees in the same direction as your toes during the descent, but avoid letting your knees move father forward than your toes. Concentrate on focusing your body weight over the middle and heel area of the feet.
Step 3
Continue the movement until your thighs are parallel to the floor (because of the use of intervertebral joints, deep squats below parallel should only be performed with a licensed fitness professional). Stop the movement if your lower back begins to round, if your chest falls forward or if your heels begin to rise off the floor.
Upward Phase and Racking the Bar
Step 1
Avoid bouncing or relaxing your legs and torso as you transition into the upward phase of the movement. Your body should be tight and in control as you extend your knees and hips. Avoid buckling your knees as you rise.
Step 2
Fully extend your hips and knees at the top before you begin your next repetition.
Step 3
Step forward slowly when your set is complete. Position the bar back on the supports with your knees slightly bent. Come up from under the bar and step back once you are sure that the bar is resting on the supports.
Things You'll Need
- Powertec squat rack
- Standard barbell
References
- Powertec Fitness: Fitness Home Gyms and Weightlifting Equipment
- "Exercise Technique Manual for Resistance Training" (2nd Ed); National Strength and Conditioning Association; 2008
- "Essentials of Strength Training and Conditioning" (3rd Ed); National Strength and Conditioning Association; 2008
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