The Powertec Squat Rack is available in a full-sized Power Rack or as a Half Rack with fewer added functions. The solid steel construction stands free in a room and carries barbells up to 1000 lbs. The chin up bar on the Power Rack can carry up to 400 lbs of body weight. The full and the half frame allow you to lift free weights while having the guidance and safety of a machine to prevent injury.
Step 1
Hook the safety racks so low that you can go down the full range of motion for your squat. Position the barbell on the support at your shoulder level.
Step 2
Step under the bar and position it on the meatiest part of your shoulders and upper back. Grabbing the bar next to your shoulders in an overhand grip, raise your elbows just enough to make a shelf for the bar on your upper back.
Step 3
Set your feet shoulder width apart with the knees flexed. Step forward with your feet far enough to ensure your knees stay behind your toes during the squat. Never allow your knees to jut out over your toes.
Step 4
Keep your head and neck are in a neutral position as you gaze forward. Watch that your shoulders are back, your chest is out and your back is straight. Flex your core to protect your back from bending.
Step 5
Start the first repetition by lowering your hips down. Your buttocks will poke out behind you to keep your knees behind your toes. Keep your core flexed through the full motion. Lower your body until your thighs are at a 90-degree angle to the floor.
Step 6
Keep your weight on the heels and middle part of your foot in the upward push phase of the squat. Rise up until your hips have fully extended and your legs are nearly straight, but your knees stay flexed.
Step 7
Step under the bar with your knees bent when your set is complete and position the bar onto the supports. Make sure the bar rests securely on the supports before you let go of it. Step out from the bar.
Things You'll Need
- Powertec Squat Rack
- Bars and weight plates
- Workout clothes
- Water bottle
- Towel or foam roll to cushion the bar against your upper back (optional)
References
- “The Men’s Health Gym Bible,” Michael Mejia, M.S., Myatt Murphy, 2006
- PowertecFitness.com: Workbench Power Rack
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