A power rack is an exercise device that allows you to perform heavy barbell exercises in safety. Adjustable horizontal pins set in vertical uprights limit the downward travel of the barbell so that the weight cannot crush you if you fail to complete a lift. In addition to safety, the power rack also allows you to perform some specialist exercises that are cannot easily be performed in any other way. Power racks are usually found in serious weight lifting gyms, especially those frequented by bodybuilders and powerllifters.
Bottom Position Squat
The bottom position squat helps to develop your ability to get a heavy weight moving from a dead stop. This is especially useful for sprinters who want to develop power out of the starting blocks and football players who need to be explosive out of the line of scrimmage. To perform a bottom position squat, set the pins on your power rack to around hip height. Load the barbell and then squat down so that the bar is resting across your upper back. Grip the bar and position your feet shoulder-width apart and directly under the bar. Lift your chest, tense your core muscles and then drive up and out of the squat position to stand fully upright. Push your hips backward, bend your knees and slowly lower the bar back to the pins. Relax slightly, reset your position and then perform another rep. This exercise is generally performed for low repetitions using a heavy weight.
Rack Pulls
Rack pulls develop your ability to lock out the top part of a deadlift. By focusing your efforts on a shorter than normal range of movement, rack pulls allow you to lift a heavier than normal weight which transfers to an improvement in your deadlift ability. Set the pins on the power rack to just above or below knee height. Place a barbell on the pins and load it with weight. Stand with your legs touching the bar and your feet hip-width apart. Bend your knees slightly, hinge forward from the hips and grasp the bar with an overhand shoulder width grip. Lift your chest, pull your shoulders back and tense your core muscles. Drive your hips forward, extend your knees and lift the bar off the pins. Stand completely upright and then bend forwards and put the bar back on the pins. Reset your grip and repeat.
This is a strength developing exercise that is best performed using heavy weights and for low repetitions but you should ensure that your lower back does not round as this can lead to injury.
Pin Press
The pin press is a variation of the bench press but, unlike regular bench presses, the pin press begins with the bar at chest height. Place a bench between the uprights of your power rack and adjust the pins so that the loaded barbell is just above your chest when you are lying down. Grasp the bar with a wide grip so that your forearms are perpendicular with the floor. Lift your chest, tense your core and push your feet into the floor. Drive the bar up to full arm extension. Pause with the weight at arms' length and then lower the bar back to the pins. Reset your position and then repeat. This exercise develops explosive strength from a dead-stop position and will help to develop your bench pressing ability.
Overhead Lockouts
The overhead lockout is a triceps building exercise favored by powerlifters and bodybuilders which also increases shoulder strength. The reduced range of movement utilized in this exercise allows you to lift heavier than normal weights which results in a more demanding workout and greater results. Adjust the pins on your power rack to head-height. Place a loaded barbell on the pins and stand with your head just below the bar. Grasp the bar with a wide, overhand grip so that your forearms are perpendicular to the floor. From this position, drive the bar up and overhead to full arm extension. Lower the bar back to the pins and immediately perform another repetition. The barbell should barely touch down between efforts. Continue for the desired number of repetitions. This exercise can be performed seated or standing by altering the height of the power rack pins.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength"; Jim Wendler, 2009
- "Dinosaur Training: Lost Secrets of Strength and Development"; Brooks D Kubik; 2006
- "Designing Resistance Training Programs"; Steven J. Fleck and William J. Kraemer; 2003
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