What is a power rack?
A power cage/rack is a kind of exercising equipment which is mainly used for barbell training. Consist of steel cage that people can stand in to protect him/her from injury while exercising.It allows you to lift heavy weights safely and easily.
The benefits of a power cage?
Safety
For different workouts require different heights,a power cage ensures the maximum safety and minimal wasted of energy to . It protects users from injury for any reasons.For instance,the plates the user put on the bar may be so heavy that you will be not able to hold the barbell,the barbell will fall down to the floor,and it may just fall on your knees or hit your toenail. Or sometimes you just do the wrong action which increase the risk of falling down.To avoid injury,having a power rack has become a necessity.
Versatility
The multi function power rack is versatile that allows you do numerous workouts.You can do back squats, front squats dead lifts,overhead press,etc.Those are all classic workouts that everyone who wants to build muscle mass and strength would do.In addition,there are some attachments that can be mounted on the power rack to implement new functionality.such as a bench that can be used for bench press,pull over,triceps dip and decline/incline push-ups.
Best power cage exercises
1. Back squat
The squat is often considered the king of exercise. It targets your lower body-including lower back, glutes, hamstrings, quadriceps, calves and abs. It also helps improve core strength.
How to do back squats:
1.Stand with your feet shoulder-width apart.
2.Rest the bar on your upper back and use your arms to help balance the weight.
3.Bend your knees and squat down until your legs are at a 90-degree angle.
4.Return to standing position.
2.Deadlift
If the squat is the king of all exercises, then the deadlift might be the queen. It works on your hamstrings, glutes, back, trapezius and core.
How to do deadlift:
1.Stand behind the bar with your feet shoulder-width apart.The bar should be positioned directly over the middle of your feet.
2.Bend your knees slightly forward to let your shin touch the bar. Bring your hips backwards. Take a mixed grip on the bar (one hand overhand, the other hand underhand). Keep your chest up so your back is flat and tight
4.Push your hips forward into a standing position. The bar should slide up your shins and over your knees, until you are standing straight up looking forward.
5.Lower the bar and repeat the exercise.
3.Bench press
Bench presses can be used to increase strength, improve endurance, and targeted the muscles of the upper body, including the pectoralis major, deltoid, triceps brachii, biceps brachii.
How to do bench press:
1.Lay face-up on a horizontal bench, with your feet flat on the ground.
2.Grasp the barbell with an overhand grip wider than shoulder width. Hold the barbell at arm's length above your upper-chest area.
3.Slowly lower the barbell to the middle of your chest. Once the barbell touches your chest, press it back up.
4.Pull up
The pull-up is one of the most effective exercises for strengthening the back muscles.
How to do pull ups
1.Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you. Hang with your arms fully extended, you can bend your legs at the knee if they’re dragging on the ground.
2.Keep your shoulders back and your core engaged throughout. Then pull up. Focus on enlisting every upper body muscle to aid your upward endeavours.
3.Move slowly upward until your chin is above the bar, then equally slowly downward until your arms are extended again.
