A power rack, sometimes called a power cage, is a exercise tool designed to be used in conjunction with a barbell and/or exercise bench. Used by weight lifters, power lifters, body builders, athletes and serious strength trainers, power racks are commonly found in gymnasiums although some models are designed specifically for home use. Power racks have a variety of uses and offer a number of advantages.
Design
A power rack is a metal four-pillared frame that is around 5 feet wide and 7 feet high. The pillars have holes drilled in them so that horizontal safety rods can be fitted and which limit the downward travel of a barbell. Movable J shaped hooks are attached to the inside of the pillars so that you can rack a barbell at the appropriate height for a variety of barbell exercises. Some power racks also have built-in chin up and dip stations to further increase the versatility of the power rack.
Advantages
The primary advantage of using a power rack is increased safety when lifting heavy weights. The horizontal safety bars prevent the barbell from crushing you if you should fail to complete a lift. This means that you can workout alone or attempt to lift weights that are heavier than you are used to, for example when trying to set a personal record. Power racks are also ideal if you are a beginner who is learning new barbell exercise as the rack ensures that your cannot drop the weight.
Uses
A power rack can be used for most traditional barbell exercises including squats, curls and shoulder presses. There are also a number of power rack-specific exercises such as bottom position squats and bench presses where the exercise starts with the bar in a low position and the lifter pushes the bar off the safety pins. This form of training teaches the lifter to begin an exercise from a dead-stop which increases starting strength and power
The safety bars can be adjusted to allow the performance of short range movements such as partial squats, dead lifts and presses. Short range movements allow you to lift more weight than full range movements and can help develop even greater levels of strength.
Disadvantages
Power racks are big and take up a lot of floor space -- this may be prohibitive for home users and small or crowded gyms. Although power racks reduce the likelihood of crushing injuries caused by dropping a weight, this increased perception of safety may encourage users to lift more weight than is safe which could result in muscle or joint damage. Power racks do nothing to improve your lifting technique and poor lifting technique can lead to injury, for example rounding your lower back when squatting.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building" Robert Kennedy; 2008
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
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