Squats use all of the leg muscles; squats can be assisted with training weights to be done even more efficiently. Squats are unpopular with many people who want to exercise their leg and gluteal muscles; mistakes can quickly creep in. With the squat rack, you can support squats and other exercises for the legs. Squat racks are offered at the gym, but you can also get this exercise equipment at home to work out regardless of gym hours.
What is important when training with the squat rack?
The most important thing when training with the squat rack is that this training tool is set up in the correct position. When you first start training, let the fitness trainer explain the squat rack to you in the gym and only train under the supervision of the fitness trainer at first. The fitness trainer pays attention to the correct posture and to the correct execution of the training movements. Especially at the beginning of the training, mistakes creep in quickly, which are difficult to correct again. The fitness trainer will help you avoid these mistakes on the squat rack. At the beginning, you can perform the squats without additional weights, just as you learned in school sports. Later, you can support the workout with weights; the fitness trainer will help you choose the right weights, depending on your body weight. While you start with light weights, you can keep increasing the training weights later. When doing squats, you shift your own weight, thus working the leg muscles. The squat rack must be adjusted according to your height to make the workout efficient. The fitness trainer will explain to you the correct setting of the machine.
Pay attention to the correct execution on the squat rack
Even when training on the squat rack without weights, it is important to execute correctly, because muscles and joints can quickly become excessively stressed. This leads to overload and injuries, the desired effect does not occur. When training with the squat rack, it depends on the correct posture, which you should get into the right habit from the beginning. The correct posture at the squat rack looks like this:
- direct your gaze straight ahead
- keep your arms horizontal
- keep your pelvis, knee and ankle joints straight.
With the right posture, you will avoid twisting of the joints, which can have serious consequences for health.
Training on the squat rack with additional weights
If you train only without weights, you will hardly gain any muscles. To get more muscles, you can supplement the training on the squat rack with additional weights. Barbells are suitable as additional weights. Just picking up the barbells is a strain on the entire musculature; squats with the barbell are even more efficient. It is important to avoid jerky movements when training with a squat stand and barbell to avoid overloading and damaging the health of your knees and back. The squat rack supports training with the barbells, especially for beginners. The squat rack must be properly adjusted, it depends on the tuning to the particular exercise. Therefore, good training equipment has several shelves. The bar must be in a position where you can easily grip it. You should pay attention to a central alignment of the grip pieces on the squat rack. In order for the squat rack not to interfere with the execution of the exercises, you should take one or two steps backwards with the barbell after removing it and then start the exercise. If the weight becomes too heavy for you during the exercise, you can always put it down in the holder and continue exercising without the weight. When you finish your exercise, you should immediately put the dumbbell back into the holder.
More efficient training
In order for you to actually train efficiently, you should work out a training plan with your fitness trainer. You should note the additional weights and the number of training sets in it.Click here to see the squat stands advertised on fitnessmarkt.de.
Here you will find useful tips for buying a new or used squat rack.
Published on: 12 November 2014