How To Use A Squat Rack

Beginners Guide To Using A Squat Rack

If you’re not sure how to use a squat rack correctly and most importantly; safely. This guide is for you.

To the new lifter, a squat rack (also more aptly known as a power rack) can be an intimidating piece of gym kit. It’s big, sturdy, hidden in the dark corners of the gym and is usually loaded with an Olympic standard bar weighing 20kg (45lbs). Sometimes you’ll find it with a lot of weight plates already loaded.

While it may seem intimidating, this wonderful piece of equipment has the potential to change your life. And not just your squat life.

The truth is, when you know what a power rack is and how to use it to its full potential, it quickly becomes one of the most important pieces of equipment in your workout.

In this guide, we’re going to begin with the basics on how to use a power rack correctly for squats.

In addition to this, we’ll share some tips on how you can progress and improve your squat in the squat rack.

And finally, we will summarise some other exercises a power rack can be used for. Hint; it’s more than just squats.

Contents

What Is The Purpose Of The Squat Rack

How To Set Up A Squat Rack

How To Squat In A Squat Rack

Adding Weight Plates

Un-rack The Bar

Establishing A Solid Foot Position In The Squat Rack

Using A Squat Rack Safely

Learn How To Bail On Your Squat

Wear The Correct Footwear - Squat Shoes a.k.a Weightlifting Shoes

Mistakes To Avoid When You Use A Squat Rack

How To Use A Squat Rack And Other Exercises For Progression

What Else Can A Power Rack Be Used For?

And Now You Know Why It’s Called A Power Rack!

Squat Rack FAQ’s

What Is The Purpose Of The Squat Rack

Squats are, without a doubt, one of the most efficient exercises you can do, so if you’re not squatting – you should be.

The squat is a very powerful compound exercise that recruits your largest muscle groups in one fluid movement. As a result, it has earned its right to be a key exercise in any good weightlifting workout plan.

The primary purpose of a squat rack is to assist you in progressing your squats by way of adding increments of weight. Leading you to amounts of weight that you otherwise wouldn't be able to get into your start position unassisted.

Ultimately, the squat rack is life to the dedicated weightlifter. Despite this, many female lifters aren’t taught how to use it to its full potential when they start lifting. It is commonly misconstrued as something only men would want to use.

Many trainers fail to teach their female clients how to use a squat rack at all. If you have a personal trainer who hasn’t worked the squat rack into your workout plans, ask them to show you how.

If you haven’t got a trainer or anybody to show you how; keep reading, because this guide to using a squat rack is for you.

How To Set Up A Squat Rack

To set up, the squat rack should be stripped of all weight. Ideally, the person who used it before you would have already done this.

Once you have an empty rack you can start to set up for your own workout.

The first thing to consider is the bar position. This is crucial for unracking and re-racking for your squat, so ensure you get the bar height right.

Look for the adjustable parts on your squat rack and set them to around shoulder height. On some racks (like the one pictured above) the height adjusters are fixed, so in this case you just place the bar on the level that suits you.

Next you should consider the safety bars. The safety bars should always be used when using a squat rack, especially for heavy loads, but also for lighter loads in case something goes wrong in the middle of your set, you need to be able to bail on the lift quickly and safely. So be sure to adjust the safety bars to an appropriate height based on how low you squat.

A word to the wise; you should never squat alone without the safety bars in place. Even if the load is not that heavy, anything can happen and you never know when you will need to use them.

You should always set up to squat as low as possible. If you’re not squatting low you have no business squatting heavy. Before you load, go back to basics and return to the rack when you’re squatting to at least parallel (quads/hamstrings parallel with the floor).

How To Squat In A Squat Rack

Be sure to test the bar height you selected before you move on. With the unloaded bar, make sure you can comfortably unrack the bar, step back, squat and then step forward to re-rack the bar without having to over stretch yourself, or hunch your back.

A good way to tell if the height is suitable is by grabbing the bar at arm’s length. From here your arms should be roughly parallel with the floor. From that position; your next step is to grip the bar tightly, with your hands slightly wider than shoulder-width apart.

Use the knurling and ‘notches’ on the bar to help ensure you are in a central position. You can do this by placing your index finger in the same position on either side of the bar.

Keep your grip tight and duck under the bar, taking care to make sure that your head is in a central position. This is important! If you’re not in the centre of it, the balance of the bar will be off and you could injure yourself as a result. Finally, the bar should rest on your upper back or shoulders – never on your neck.

For most people, a high bar squat will be most comfortable and useful in their training program. This is where the barbell sits high on the shoulders/back, but not on the neck. Rather than a low bar squat, which is where the bar sits lower down the upper back. The low bar squat is mostly used by powerlifters.

Adding Weight Plates

When you’re ready to add weight plates, simply slide the same weight on either side of the bar and secure the plate in place with clips. These will be provided and are often on or near the squat rack. Do not attempt to squat any barbell with weight plates that are not secure.

Un-rack The Bar

Once you’re in position under the bar and before you lift the bar off the rack, take a deep breath and contract your core muscles. Brace yourself for the weight that you are about to lift. This helps to protect your back.

You should keep your shoulder blades squeezed tightly together and pulled down towards your bum. We do this to provide a strong and stable platform for the bar to sit on.

With your core braced, the barbell positioned on your back and your grip tight, you are now ready to stand up and take the weight off the rack.

Establishing A Solid Foot Position In The Squat Rack

When you are in a stable position with the weight on your back, your next step is to slide one foot (either one, it doesn’t matter) back in a straight line, followed by the other.

We slide feet back rather than step so that we don’t rock the bar side-to-side as we get into position.

The weight is now a safe distance away from the rack, which means there’s no chance of it colliding with the rack when you squat.

You can now adjust your foot position on both sides into a squat stance. For a standard squat; position your feet should be shoulder width apart, with toes slightly turned out. For a sumo squat; position your feet outside of shoulder width apart with your toes slightly turned outwards.

Press your weight through the middle of your feet and be sure to keep your back nice and straight.

From this position, you are now ready to sit back into your squat.

Side note: There are various squat stances, which we provide more details on in this article >>>

Using A Squat Rack Safely

It’s a good idea to run through your set up and squat sequence a few times with an empty bar until you are familiar and comfortable. This will help you to get a feel for the movement before you start loading.

The bar alone weighs 20kg (45lbs) more often than not. That said, some gyms provide 10/15kg bars also. Make sure you know what the bar you are working with weighs before you get started.

Note that; while the weight is the same, the feel of the Olympic bar will differ from a standard fixed barbell of the same weight, because the fixed barbell is generally shorter. The Olympic bar is much longer, usually 2.2m though there are other shorter (usually lighter) lengths available. Just keep in mind that the length of the bar changes the distribution of the load.

When you are happy with your setup, can get into position smoothly, and most importantly are comfortable with the exercise, you can start to add weight to your squat gradually.

Always make sure to secure the plates in place at either end of the bar with clips. You don’t want to find out the hard way that you didn’t!

For safety reasons; all squat racks come with adjustable safety bars on the side as described above. These act as ‘spotters’ and can help you bail if you can’t bring the barbell back up to re-rack.

To set the safety bars you should start by performing a few empty-bar squats. This is so that you can make a mental note of how deep you go and where the safety bars should be placed. Place the bars at the depth you think you need. Then perform another set of empty bar squats to test it. If necessary; adjust the bars up and down until you find the perfect height.

On some squat racks the safety bars are fixed, if that’s the case, still test them with some empty bar squats so that you can plan your escape route if needed.

Learn How To Bail On Your Squat

With experience, pushing your physical boundaries on your squat will become common practice. But that comes with some level of risk and experienced lifters need to know how to bail on a lift if they can’t finish the rep. Inexperienced lifters also need to know what to do if the unexpected happens and they can’t safely re-rack the bar.

When it comes to squats in a squat rack, if you’re doing it right and have paid attention to this guide, you have the safety bars in place and at the correct height for you.

This case is easy, when you are in the low squat position, struggling to come back up, you simply lean forward (keep your back straight) and lower the bar down onto the safety bars and crawl out from underneath it.

Do not drop the bar behind you when you have the safety bars in place, stay calm and slowly bring the bar down. Dropping the bar could hurt you and damage the bar/rack.

If you’re living dangerously (and not paying attention to this guide) you may one day find yourself squatting heavily without the safety bars. If this is you, you can still bail on your squat, but differently to above. Because in this case, you have nowhere to place the bar, so your only option is to drop it (and run).

In this instance you should drop the bar behind you and step away (forward) from it as quickly as possible. Make sure you drop the bar with a straight back, this will avoid the bar hitting you on the way down. Also, the step away part is crucial, because the bar might bounce when it hits the ground, so get away from it as quickly as possible. Hopefully it goes without saying that you should ensure nobody else is around you at the time.

Wear The Correct Footwear - Squat Shoes a.k.a Weightlifting Shoes

Footwear matters when you squat, that’s why weightlifting shoes are commonplace in a lifters gym bag.

The thing that makes weightlifting shoes, a.k.a squat shoes essential is their soles. Lifting shoes, you will find, are often flat with a firm rubber sole. You will also see lifters with a slightly raised heel. Both the flat and heel raised foot position are ideal for squatting. They help to keep your feet fixed into the ground and your weight is firmly distributed.

Do not squat in gel bottom trainers, runners or any other type of footwear that does not have a flat bottom. If you don’t have lifting shoes you can opt for converses or something similar. Alternatively squat barefoot, no shoes is better than soft soled shoes as they simply do not offer a stable enough surface for you to squat on.

Chucks are a common choice of lifting shoe.

Mistakes to avoid when you use a squat rack

Not trying

The first and most important mistake you should avoid is not trying at all.

Squat rack use can take some getting used to, but once you are comfortable with the rack it will become one of the most vital pieces of equipment in your workout.

Form and foot position

Even the most experienced lifters have to check themselves regularly. So just because you know how to squat, it doesn’t mean you can afford to let your standards slip.

Always ensure that you are positioned well, squatting with good form and are not rushing. Use the mirror in front of you to keep tabs on what your feet, knees and torso are doing.

Too much weight

Avoid loading too much weight too soon. This is called ‘ego lifting’. Don’t do it, it’s not worth it.

As soon as you start adding weight to your squat you should be mindful of your posture and form at all times.

Don’t play games with a loaded barbell on your back.

Not enough weight

Remember that the point of a squat rack is to help you progress with weight, so don’t let yourself get stuck.

You should continue to add weight progressively, even if it’s only an extra 2 kg’s, it all adds up in the end.

How to use a squat rack and other exercises for progression

Since the main objective behind using a squat rack is to help you progress.  Here are some things that you can do in order to help you squat more...

Take your shoes off, or get some lifting shoes

When you squat it is important to be well grounded.

When you improve your 'contact' and stability with the floor, you instantly improve the load you can handle.

Try it. - You won't regret it!

Go light and go slow

It really does pay sometimes to strip the weight and slow the movement down in a clean and controlled manner. This is also a great opportunity to really feel the burn and use visualisation techniques to help you grow.

Use the squat rack safety bars and go low

Make sure your squats are low. You don't have to go below parallel, but you should focus on getting as low as you can unloaded first.

If you're not squatting low enough without the weight, you have no business adding weight! Go back to basics and master this move in its entirety.

Switch it up

There are a number of squat variations beyond the barbell back squat and you should be using them to help you grow. There are also some machine exercises you can use in order to boost your squat power.

A good weightlifting workout plan will have squat variations to boost your performance already worked into the plan. If you’re writing your own plans, check out our exercise database.

Low rep your max

Don’t be afraid to load the bar for 1-3 reps of your max weight. Over time these low reps will add up, making you stronger and more powerful.

If you're not sure how much you can manage, see our One Rep Max Calculator. 

Lower the bar position on your back

Roll the bar slightly lower on your upper back, this also helps to maintain good posture.

The reason powerlifters prefer the low bar position, is because it helps with stability and thus helps to load and move more weight.

Widen your stance

Doesn't have to be sumo squat wide, but bring your heels out to just outside of shoulder width apart, this will help balance and stabilise the load.

Load the bar with a little extra weight each time

Don't underestimate the power of the little plates.  Even if it's only an extra 2kg's, you'll be surprised how quickly the weight goes up from there. 

Do some of these accessory exercises

1. Pause squats (stop at the bottom and explode up)
2. Leg press
3. Hack squat
4. Lunges
5. Goblet squats
6. Deadlift
7. Box squat
8. Good mornings
9. Rack pulls

Don’t give up

Consistency is King, keep going, the results will follow!

What else can a power rack be used for?

While this guide has been named; ‘how to use a squat rack’, what you are actually using is a power rack.  Therefore; in addition to your squats, you can also use the power rack for a number of different power moves. 

The power rack essentially supports a weight at different heights.  As a result you can position a loaded bar to use at a variety of heights, depending on the exercise you want to perform.

Here are a few exercises you might like to try at the different bar height positions.

High bar position 

If the barbell is stored in a high position, it’s ideal for any exercises where you need the bar at chest or shoulder height…

• Squats
• Lunges
• Good mornings
• Shoulder presses
• Push presses
• Jerks

Waist high position

If you position a barbell waist/thigh high, it can be used for…

• Inverted row
• Upright row
• Elevating feet for push ups
• Elevating a back foot for split squats

Low position

When the barbell is stored low down on the power rack, it is the ideal height for...

• Rack pulls
• Partial deadlifts
• Hang cleans
• Bent over row variations

And now you know why it’s called a power rack!

Hopefully by now you understand the sheer amount of use you can get from this one very simple, yet vital piece of kit.

Unlike many other pieces of gym equipment, the power rack is a multi-use tool that allows you a huge amount of workout variety and is fundamental to many lifts.

Without a power rack, heavy squats, lunges and overhead work would be impossible, simply because the user won’t be able to get the loaded bar into position to start with.

Squat Rack FAQ’s

Will squatting with weights make me bulky?

No, squatting with weights will not make you bulky, you will build muscle in your lower body at a much faster rate with heavier weights, but since women don’t produce as much testosterone as men do, it is extremely difficult for a woman to build muscle at the same rate. Nothing will change overnight, you are entirely in control of how far you take your lifting journey.

How do I know if I'm using proper form in the squat rack?

This is something you need to pay attention to with every single squat, the mirrors in the gym are intended for this purpose (not selfies). Mirrors are there to help you check your form, so keep an eye on your balance, food position, knee/ankle position, depth and the entire squatting process.

Some common signs that your form is off are; sharp pains, or dull “overuse” muscular or joint pain. If you notice any of these things it’s worth stripping the weight and checking your form with an unloaded bar.

What are the benefits of using a squat rack for women?

The benefit of the squat rack for both women and men is that it allows you to work with an amount of weight that you otherwise wouldn’t be able to safely get into position without the aid of the rack. It also provides safety rails should you need to bail on the squat mid rep.

Do I need to squat heavy weights to see results?

It depends on the results you want. Generally speaking, the more weight you work with, the faster you will build the muscle. That doesn’t mean you have to work with your max loads every time, in fact you shouldn’t do that anyway.

Try to find some balance, do low volume high rep workouts sometimes and high volume low rep workouts other times. You should always work with some weight, bodyweight squats are great for warm ups, endurance and cardio, but from a muscle building perspective they will limit your potential growth.

What if I feel intimidated by the squat rack or weightlifting area?

Make the effort to get to the gym super early one morning, literally, be the first person there, standing outside waiting for the doors to open. Chances are there will only be a few of you there.

Seize this opportunity! Get straight inside and head straight to the squat rack and feel your way around it, try to set it up using the information above, familiarise yourself with that process and the rack in general. Then try some squats with an unloaded bar. This is the perfect way to get comfortable with few people around you, then, when you go back to a packed gym, 99.9% of the room will have no idea about your secret morning escapade.

How can I incorporate squat rack exercises into my workout routine effectively?

Always, yes always, do your squat rack exercises first in your workout (after a warm up of course). This piece of equipment allows you to move maximum weight, you should take advantage of that at the beginning of your workout when you have the most energy.

Doing the biggest exercise that moves the most weight first is one of the fundamentals of a good weightlifting workout plan. You can learn more about the importance of exercise order here.

Are there any specific squat variations that are better for women?

Not really. This is a matter of preference. Some women prefer to squat conventional, others prefer to squat sumo, some have their foot position in between.

While there has always been a “textbook” way to squat, the bottom line depends on your own biomechanics. We are all built differently, so we want to squat with our bodies natural alignment and not rigidly force ourselves into fixed positions that put unnecessary strain on our joints or muscles.

How often should I use the squat rack in my workouts?

You should be using the power rack in most of your workouts. On your leg workout you will use it for squats, on your back workout you may use it for rack pulls or a military press. It really depends on how your workout plans are built, but ultimately this is a vital piece of equipment that you should be using on a regular basis.

Can squatting help with cellulite reduction or toning my legs?

Yes, squats can help to reduce the appearance of cellulite and “tone” your legs. In fact it is this “toning”, a.k.a. Muscle building process that eliminates the appearance of cellulite. But squats alone don’t achieve this, it is a matter of building the muscle and reducing overall body fat, in this process the additional lean muscle in your legs will “push/smooth out” the cellulite.

Should I do cardio before or after using the squat rack?

Cardio after. Remember you’re moving maximum weight in the squat rack, so you want to be fresh as a daisy when doing this. Don’t come off a long run or sprint into squats, you’ll be coming into it with less power in your legs.

With that said, the world will not implode if you do your squats after your cardio, so if it happens this way naturally, don’t worry too much about it. But if you want to be pedantic, you should always do your cardio after you’ve lifted.

How can I prevent injury when squatting with weights?

You prevent injury when using the squat rack for squats by doing them properly. That means respecting and setting up the power rack correctly, using it correctly and squatting with correct form on every single rep.

What if I have mobility limitations or previous injuries? Can I still use the squat rack?

You can, but proceed with caution. With mobility issues or injuries you would probably be better using machines or assisted equipment such as a smith machine or a hack squat machine. This will be much safer for you in case things go wrong. In time and with a good foundation of building up your squatting power, you can move into the rack with light weights first and build up from there.

How can I track progress and set realistic goals with squat rack exercises?

The primary way to track your progress with the squat rack is by tracking how much you are lifting. Your goals should be small incremental increases on the amount of weight you are working with.

What should I do if I experience muscle soreness after using the squat rack?

Muscle soreness, also known as “DOMS” - “Delayed Onset Muscle Soreness” is completely normal and is a good indication that you had a good workout. This is not to be confused with being in so much pain post workout every time, but in the beginning you shouldn’t worry about it, just try to stretch out, do some light cardio to keep the muscles moving and consider the sauna/steam room post workout if you have access. A hot bath with some epsom salts works too.

With experience DOMS will be less of an issue because you will be training regularly enough that your muscles aren’t as offended by your efforts.

Are there any specific warm-up or mobility exercises I should do before using the squat rack?

Keep it simple, a couple of sets of bodyweight squats, some front kicks, sidekicks, hip opening stretches or standing hip rotations are all great ways to prepare yourself for some heavily loaded squats.

How do I know if I'm lifting too heavy or pushing myself too hard in the squat rack?

You should start to struggle around the 8th rep of a 10 rep set. If you’re aiming for a 5 rep set, then you should struggle on the 3rd rep. In other words, the last 2 reps should be where the struggle is at. If you can’t get the first few reps down to at least parallel, you should take some weight off the bar. Remember that squat depth matters, there is little value in squatting heavy weight if you’re not working through the full range of motion.