Fitness Equipment: Power Rack

Most of us who are into strength training must have heard the words "Power Rack" at some point in their training years. While an extremely beneficial piece of equipment, the power rack is rarely found in gyms in India especially gyms in smaller cities and towns. A standard Power Rack consists of four vertical columns attached to each other, hooks for placing the barbell, safety bars for catching the barbell (if it may fall) and a pull up bar. It is designed keeping the most important parameter i.e. Safety in mind for the strength training enthusiast. A Power Rack is easily confused with a squat rack, which most gyms have or even a smith machine which is a totally different equipment serving a different purpose. Some other terms used to describe a power rack are power cage, half rack (which is basically half i.e. having only two vertical columns) and a squat cage.

A standard heavy weight power rack should be a compulsory item in a gym or even at home if you train at home for gaining strength especially in compound movements such as the squat, bench press, overhead press, pull ups, etc. A standard olympic barbell (7 feet, 20 kgs) and olympic weight plates with 2 inch inner diameter along with a heavy weight exercise bench are all that is needed to complement a Power Rack. A power rack by itself would not be of much use if access to the above mentioned items are not available. Most good power racks are 7 feet tall and atleast 4 feet wide and weigh close to 100 kgs and are designed to use only the standard olympic barbell (7 feet, 20 kgs) on them.

Following are some Pros of using or even buying a Power Rack:

1. Supports compounds movements in the way they should be performed. 
2. Easy to assemble and solid structure. 
3. Total safety for the trainee performing the movement, which is the most important parameter.
4. Can tolerate heavy weights (as specified by the manufacturer).
5. Usually are long lasting (unless specified by the manufacturer).
6. Safety bars if placed correctly will catch the barbell (with loaded weights) if it falls or slips during training.
7. If training without a spotter at either the gym or at home, power racks are beneficial.
8. Height of the hooks and safety bars can be adjusted as per user height and the exercise being performed. 
9. Power Racks can be modified to include hooks at the top and bottom to attach resistance bands to provide accommodating resistance in specific exercises. 

Following are some Cons of Power Racks: 

1. Most heavy weight tolerable power racks are expensive as their production is not common in India unlike other gym equipment's. 
2. For taller individuals doing certain exercises such as the standing overhead press inside the rack may not be possible. 
3. Being a heavy piece of equipment, moving the rack from one place to another is going to be a challenge. Although most people don't have move exercise equipment on a daily basis. 
4. Not available to all places in the country due to limited manufacturing. 

Points to keep in mind before buying:

1. Type of training intended, whether bodybuilding, power lifting, general fitness, etc.
2. Whether buying for personal use at home or commercial use at a gym.
3. Power Racks range in price based on weight capacity, material used for manufacturing, expected life, etc. If you are not an elite athlete competing at the national or international level, investing in competition specific equipment which is usually costly is not necessary.
4. Most Power Racks are designed to be used along with standard olympic barbell (7 feet, 20 kgs), olympic weight plates with 2 inch inner diameter and a heavy weight capacity exercise bench. These are additional items to be purchased separately.

Note: Before starting/changing an exercise and/or dietary program consult a qualified doctor/health care professional.