Squat Rack Benefits – Why You Need One To Get Stronger!
There are many benefits of a squat rack, which I’ve covered in the past.
However, there are just a few of the main ones that you should consider when determining if you need one in your home gym!
Short answer: you definitely should have one!
Table Of Contents
What Is A Squat Rack?
A squat rack, also known as a power rack or a power cage, is a piece of gym equipment used for performing strength training exercises such as squats, bench presses, overhead presses, and pull-ups.
It typically consists of four vertical posts with adjustable horizontal safety bars, which provide support and prevent the barbell from falling on the lifter during exercises.
The lifter can adjust the height of the safety bars to suit their exercise and body size. Squat racks also often have a pull-up bar attached to the top of the frame, allowing for additional exercises such as chin-ups and hanging leg raises.
Squat racks are an essential piece of equipment for anyone looking to build strength and muscle mass. They provide a safe and secure environment for lifting heavy weights, making it possible to push yourself to your limits without risking injury.
Benefits Of A Squat Rack
Using a squat rack can provide a multitude of benefits for your strength training routine.
Whether you are a beginner or an experienced lifter, a squat rack is a versatile piece of gym equipment that can help you build strength, increase muscle mass, and improve your overall fitness.
In this section, we will explore the many benefits of using a squat rack for your workouts, including increased safety, improved strength, versatility, and time-efficiency.
1. Attachments To Expand Your Strength Training Options
One of my favorite discoveries in the past few years since buying my original squat rack was that you can get attachments for your rack.
If you’re focused on building muscle, you can add cable systems to your squat rack to train different divisions of your musculature in the most optimal way possible.
Suppose you just want to get as strong as possible. In that case, you can get monolift attachments to make benching and squatting easier.
Or even belt squat attachments to push your lower body strength up without beating up your back as much.
Bottom line – no matter what type of weight lifting you do, getting a squat rack compatible with many different attachments is a great idea.
2. Safety While Training Alone
If you’re like me, you’re training all by your lonesome, and nobody wants to be consistent enough to work out with you long-term.
Trust me, I get you.
When you’re trying to push for new personal records week after week and month after month, you absolutely need to have something in case you misgroove the bar on your bench.
Well, there’s this cool thing you can add to your squat rack that comes pretty standard, and that’s the safety bars that go with them.
You can get these with the following standard safety options:
- Pin/pipe designs that are cheap but will bang your bar up
- Safety Straps that are much quieter to drop onto if you need to
- Flip-down safeties with heavy-duty plastic that protects your bar
Rest assured, if you invest in any of the squat racks mentioned in this post, you can train hard and not worry about injuring yourself, as the safeties are there to bail you out!
3. Better Gains
This is a big one because we all want to get bigger, stronger, and just better at whatever training we’re attempting to do.
It’s much easier to add weight to the bar on a shoulder press when you can just unrack it, press it, and rerack it.
Especially compared to the alternative, which is to clean the bar each set, get set up, waste energy, and press from that position.
If you don’t have a squat rack, this is a perfectly acceptable solution that will eventually build you up to bigger and stronger over the long haul.
However, if you’re trying to clean and press the bar overhead, drop the bar onto your back, and then squat the weight, you’re not going to get anywhere near your squat potential!
That’s why having a squat rack is so essential, as you can simply unrack the bar, do your set, and rerack it. Simple and safe.
Plus, since you have the safeties I mentioned in the last tip, you can train much harder and push yourself, knowing that you’re not going to get injured if you can’t finish your rep.
That peace of mind will allow you to push your strength and muscle mass to new heights.
4. Exercise Variation
Building on the previous points, having a squat rack in your home gym provides you with many different exercise variations!
An adequately set up power rack with nothing else added gives you this movement selection:
- Bench Press Variations
- Overhead Press Variations
- Back Squats Variations
- Pull Up Variations
This might not sound like a lot, but that’s the basis of a fantastic strength training program.
Plus, you technically don’t need a squat rack to do deadlift and row variations to round everything out.
But you do need a barbell! And this guide covers the best ones for your home gym!
But now, here’s where adding attachments will give you even more usability than you can possibly imagine!
If you add iso lever arms, you can do many different machine exercises like rowing and pressing movements, leg presses, hack squats, belt squats, and more!
It really is up to your imagination.
Now, if you add dip bars and landmine attachments, you open a whole new world of movements that use your squat rack as its base.
You can include band pegs to make barbell movements more difficult or do the opposite and make your pull-ups and dips easier.
And finally, this is probably the most crucial addition; if you add cable systems to your squat rack, it literally opens up hundreds of different exercises for you to do!
Things such as:
- Pulldowns
- Rows
- Curls
- Extensions and Pushdowns
- Rear Delt and Trap movements
- Leg Extensions and curls
- Pressing and Flies
- And More!
As you can see, there really is so much you can do with a simple squat rack and a couple of basic accessories.
If you want to get something you can always upgrade over time, get a quality squat rack compatible with all the best attachments you might need.
You’ll thank me later!
5. Highly Adjustable For All Sizes
This is another essential feature you need to consider for your squat rack.
If you train with other people, and you’re not all the same height with the same structures, you’re going to need to make adjustments.
Whether that’s moving your J-cups around or even just getting your safeties in a better position, squat racks are fully modular for a reason.
The hole spacing they have allows for many different adjustments to fit pretty much any size lifter.
I recommend you get at least 1″ hole spacing if you lift with others, as it will be much easier to get things set up correctly.
Almost all of the squat racks I mentioned in this guide have that at a minimum, with only a few budget power racks having 2″ spacing.
Overall, though, a squat rack is highly adjustable by nature, making it perfect for lifters of all shapes and sizes.
6. Store Other Gym Equipment
This is another cool benefit of owning a Squat Rack in your home gym.
You can add weight storage for your plates, hang extra bands from band pegs, attach vertical barbell mounts onto your squat rack for bar storage, and a lot more!
Considering just how much space all of this equipment would take up normally, having a squat rack as the centerpiece of your home gym is a huge help.
7. Place To Do Pull Ups
If you invest in a squat rack with a pull up bar (which most of them do), you have an awesome spot to do pull ups in your home gym.
Plus, based on the type of power rack you invest in, you can usually choose between straight pull up bars, multi grip, globe grip, and many others as well!
Again, investing in a proper squat rack saves you space in your home gym while also making your life more convenient.
Home gyms for the win!
8. Convenience In Your Training
This is by far the biggest benefit of owning a power rack that I can think of. Convenience.
By having a squat rack in your home gym, you free yourself from having a gym membership for the most part.
There’s so much you can do with a simple squat rack, barbell, some plates, and a weight bench.
If you add different attachments to your squat rack like pull up and dip bars, pulley systems, band pegs, and more – you won’t really have much of a reason to go to a commercial gym ever again.
You can even invest in something smaller like a half rack, squat stand, or even a folding wall mounted squat rack if you don’t have much space.
There really isn’t much of an excuse not to have a squat rack in your home gym.
The convenience of having one right in your garage or home is all you really need to stay consistent.
You don’t have to continue paying for a gym membership, find someone to watch your kids, or even just drive to and from the gym.
Owning a squat rack in your home gym is by far the best option for most people for this reason alone.
Squat Rack Uses
Here are some of the main uses of a squat rack:
- Squats – A squat rack is primarily used for performing squats, which are one of the most effective exercises for building lower body strength and muscle mass. The safety bars on the rack provide support and prevent the lifter from being crushed by the weight if they fail to complete the lift.
- Bench Press – A squat rack can also be used for bench pressing, which is a compound exercise that targets the chest, shoulders, and triceps. The lifter can adjust the height of the safety bars to suit their body size and prevent the bar from falling on them if they fail to complete a rep.
- Overhead Press – The squat rack can also be used for overhead pressing, which is an exercise that targets the shoulders and triceps. By adjusting the height of the safety bars, the lifter can set the starting position of the barbell at the correct height.
- Pull-ups and Chin-ups – Many squat racks have a pull-up bar attached to the top of the frame, allowing for exercises such as pull-ups and chin-ups, which target the back, shoulders, and biceps.
- Rack Pulls – A squat rack can also be used for rack pulls, which are a variation of the deadlift exercise that allows the lifter to lift heavier weights by starting from a higher position.
Overall, a squat rack is an essential piece of equipment for anyone looking to build strength and muscle mass, and it can be used for a wide range of exercises that target different muscle groups.
Frequently Asked Questions
Conclusion
While there might be many benefits of a squat rack, I think we did a good job of covering the most important ones.
Let me know what the most important benefits of a squat rack are for you!
Until next time!
-Dante
