Developing the triceps and biceps are one of the hardest areas to target in your body. This is not because the exercises needed to develop them are difficult or rare, but because it takes quite a while for the results to show. As a result, the best thing to do is to use exercises that might be difficult to perform, but that show good, quick results. Of course this does not mean you go excessively out of your comfort zone. Rather than doing bicep curls or light lifting, it helps to go in for the kill – a squat rack.
How To Use The Power Cage?
Many people are intimidated by the squat rack, or also known as the power cage. The machine is simple enough in itself. It is just two bars that support a barbell across them. To use the machine, you are expected to stand under it, squat down, and lift the barbell. Simple enough in theory, but actually doing it can prove to be very difficult and exhausting, even if you can choose the weight to be of your requirement. This is because you are not only lifting the weight, as you would from a bench press but because you are also squatting at the same time.
Essentially speaking, you are performing two exercises at the same time. But as difficult as it may be to get accustomed to a squat rack, the fact is that the results come just as effectively – twice as effectively as any other exercise, considering you are performing two exercises at once.
What Are The Benefits Of Squat Racks?
Squat rack is a very difficult exercise to perform but once you get the hang of it you will start seeing the result not only in your arms but also in other parts of your body. Because of the high level of strength the exercise demands, your body releases a number of hormones to help cope with this increased demand. These hormones include testosterone – the muscle building hormone – which allows other parts of your body to benefit from it as well.
Furthermore, squat racks are guaranteed to increase your general strength as well, so that when you perform other exercises you will find you are able to lift a heavier weight load than you previously could.
What Safety Precautions Should Be Taken?
The power cage or squat rack is a very safe machine, but caution should still be exercised when using it. Make sure the weight is no more than you can comfortably support, and always make sure you lift with a slow, steady, controlled method of movement. This not only ensures your safety, but also gives better results, as compared to sudden jerky movements. Build your weights up slowly and steadily. Perform a number of repetitions before increasing the weight.
Remember, exerting yourself is one thing and giving you a workout is another. You want the latter not the former. Finally, if you start feeling pain in your knees, you are probably either doing the exercise wrong, or you are lifting weights far too heavy for your body. In this case, make sure you seek the help of a professional. If the pain still subsides, make sure to see a doctor.
Kelvin wears many hats in the fitness and health industry. He believes in a practical, flexible and sustainable approach to bodybuilding. Initially Kelvin had started bodybuilding as a hobby which turned into passion and later, a successful career. He shares his expertise on strength training and body building to help the GFY community.
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