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Squat racks have become a staple of any set of gym equipment anywhere. Squat racks, also known as power cage, or more commonly as power rack, it is an amazing piece of equipment that has a plethora of applications for exercises that target various muscles all across the body. Be that as it may, the most common ones that you’ll find people doing in the gym are the squat and deadlift. Mainstays of the strength building regimens of many exercises, this squat rack allows one to do both of these with relative ease and safety.
To perform a squat, place the bar on the level below your shoulders, go under it, and put in on your shoulders’ back. Grip with both hands, lift the bar by pushing upward using your legs, and stand up straight. Step back from the rack and spread your legs, with toes slightly positioned outward. Keep the head up, and keep the body straight. Bend the knees to lower the bar, keeping a straight posture, then raise the bar by pushing the floor with your heels, straightening your legs, and going back to where you started.
For deadlifts, bring the bar down as low as possible, then load it. Keep standing in a stance at shoulder width. Bend the hips as you hold the bar inside the legs. Lower your hips, keep your head looking forward, and maintain chest height. Drive through the floor, all while putting your weight on your heels. Push with the hips and knees. As the bar goes above the knees, lean slightly backward, driving the hips into the bar. Pull your shoulders together as you do this. Bend the hips again and lower the weight slowly to return to where you started.