Compound lifts can be hard.
These exercises, which require a large number of the body’s muscles to work together, should be the cornerstones of any serious training program.
It should come as no surprise that the majority of these movements are best facilitated by using a barbell and few Olympic weight plates for resistance.
Many of them also require a power rack, which, if we’re being honest, shouldn’t be a problem. Whether it comes in the form of a basic pair of uprights, a folding rack, power cage, or a Smith Machine/power rack combination piece, the rack should be the centerpiece of your home gym setup.
Assuming you not only understand the importance of having a power rack for your training, but actually have one proudly standing in your basement or garage at this very moment, let’s move on to today’s main topic of discussion, the most important power rack exercises.
If you’re familiar with the compound lifts we mentioned earlier, you’ll likely recognize the movements on this list. If not, prepare to have your fitness training mind greatly expanded!
Barbell Back Squat
Img source: www.liftmanual.com
Muscles worked: quadriceps, gluteus maximus, gluteus minimus, hamstrings, core
There are a lot of “important” lifts out there, but only one draws the ire of those unsophisticated gym goers who think it’s appropriate to do curls in the squat rack…
Of course, we’re talking about the barbell back squat. The “king of exercise” is second to none in developing overall lower body strength. Trainees who load the weight on have the potential to build massive leg muscles by performing this “simple”, but oftentimes grueling exercise.
The power rack is of utmost importance for back squatting for a few reasons.
First, its presence greatly expands the potential weight that can be used during a particular set or session. By setting the racks J-cups to a height that is in line with the shoulders, trainees can easily unrack and re-rack the barbell at the beginning and end of each set. Prior to beginning a set, they can load the racked barbell with as much weight as they desire. Without a rack, trainees are limited to the amount that they can clean to their shoulders and press over their heads to position the barbell.
Second, power racks that have safety bars attached to them allow lifters to fail reps without sustaining a significant injury. These bars “catch” the barbell as the trainee falls, preventing the weight from falling on top of them as they hit the ground. If safety is important to you, consider upgrading to a power cage or other rack with safety bars.
Barbell Bench Press
Muscles worked: pectoralis major, pectoralis minor, triceps, deltoids
If you’ve been to any gym on Earth during your life, you’ve definitely come across people bench pressing. It is such a popular lift that every Monday is colloquially referred to as “international chest day” with the barbell bench press being the main lift of choice. It is the quintessential “vanity lift” while also being a stalwart at developing all-around upper body strength.
Like the squat, the barbell bench press is one of the three competition lifts executed in powerlifting meets, making it an especially important compound movement for these athletes.
The power rack is arguably more important to lifters when bench pressing than it during squatting movements. Without a rack (or other uprights to support the barbell before and after each set) the lifter would need to clean the bar to their shoulders before lying down onto the bench with the barbell and then get the bar off of them after their last rep.
Also similar to the barbell back squat, opting for a power rack with safety bars can greatly reduce the risk of injury when performing the bench press. Placing the bench inside the rack and setting the safety bars to just under chest level allows lifters to perform the bench press movement like normal. However, if they find themselves about to fail a rep, they can aggressively lean their bodies into the bench while letting go of the barbell. The safety bars will support the weight as they exit the rack.
Barbell Standing Press
Img source: www.liftmanual.com
Muscles worked: deltoids, trapezius, triceps, core
The barbell standing press is a beloved shoulder strength exercise. As a standing compound exercise, it not only works numerous upper body muscles, but also develops a trainee’s balance and coordination (Hedrick, 2016). Although it is not a competition lift, the barbell standing press is a staple in popular programs like Starting Strength and 5/3/1.
Like the squat, the press is best performed by unracking a loaded barbell from roughly shoulder height. Although it would not require a clean and semi-press to position the barbell, without the assistance of a power rack, lifters would need to perform a clean to the shoulders prior to beginning each set of shoulder presses.
Besides the rack providing an important starting position for each set of shoulder presses, its safety bars can be utilized in a similar manner to the barbell back squat. If a trainee is going to miss a lift, they have an option to drop the weight onto the safety bars, preventing it from hitting the ground. This is especially important if steel plates, which could damage the floor, are loaded on the barbell. However, lifters shouldn’t make a habit of doing this; dropping the weight from greater heights has the potential to damage the safety bars.
3 Lifts, a Barbell, and a Power Rack
There are very few, if any, strength and conditioning experts who would deny the importance of the three exercises we have discussed today. To take things a step further, none of these same experts would deny the absolute importance of performing these lifts within the confines of a power rack.
Whether you opt for the most all-encompassing rack out there or a simpler, less “frills”, but useful option, be sure that the barbell back squat, the barbell bench press, and the barbell shoulder press are all part of your training regimen. If you want to build serious strength really quickly, these power rack-based, compound exercises are exactly what you need.
Hedrick, A. (2016). Standing press. Strength and Conditioning Journal, 38 (3): 122-124.
