How To Adjust Squat Rack Properly

How To Adjust Squat Rack Properly

Learning how to adjust squat rack properly is easier said than done!

The squat rack is difficult to manage for a beginner. As you hope to learn the ins and outs of squatting, it’s important to understand how to use the equipment first. Otherwise, you are risking injury and that’s the last thing anyone wants!

So, what do you have to think about as you look to fix the squat rack?

There are a few details that matter during this process and it’s best to focus on all of them one by one.

This guide will illustrate what’s needed to adjust the squat rack and how to make sure it’s in line with your physical requirements.

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A lot of people focus on the squat rack when it’s their footwear that’s getting in the way. The best course of action is to not only learn how to adjust a squat rack but also make sure the right shoes are purchased beforehand. This will go a long way in making squats easier.

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Tips On How to Adjust Squat Rack

1. Start with an Empty Bar

You are going to start with an empty barbell.

This means it’s just you and the barbell for a trial run. Take the opportunity to set up the barbell and practice the movement. Feel free to play around with the hooks to see what you like and what you don’t.

Each person is unique when it comes to the hooks and where the barbell is positioned. You want to run all of these tests without any plates on the barbell.

The reason for doing this is to make sure you don’t waste energy lifting a heavier barbell during the trial run. Instead, you want to simply check how the squat rack works, where the barbell is going to go, and how to make sure it’s ideal for your needs.

Treat this as a gentle warmup set and you’ll find adjusting the squat rack easy.

Go through a set using the right technique and see how your body adjusts to the new squat rack. Is there enough space for you to squat properly? Are you able to see in front of you without obstruction? Does your body feel comfortable with how the squat rack is set up?

These are essential questions a person has to ask as soon as possible. This is the purpose of a trial run and making sure you are aware of potential issues that could pop up.

2. Make Sure the Bar is Below the Shoulders

Now it’s time to focus on the bar’s height and where it’s going to be picked up from.

Remember, the movement begins by you moving forward and unracking the barbell. This means the “rack” has to be set at the right height for it to remain a smooth transition. Otherwise, you are going to end up with a situation where the body starts to break down due to unnecessary stress.

As you lift heavier weights, you want to make sure the unracking process is silky smooth.

So, what is the right height to set the barbell at?

In general, it’s best to make sure the barbell is slightly below the shoulders (standing straight). This will ensure you are able to bend underneath the bar and push up to unrack the barbell.

When the barbell isn’t set at the right height, it can start to deteriorate your form. It’s also one of the main reasons people end up getting hurt while squatting. You have to understand the importance of the unracking process before beginning a single set of squats.

Once the height is set, you are going to notice how easy it is to squat properly. You will find the unracking process to be a breeze. Plus, it’s also easier to put the barbell back once the set is done!

This is one of the simplest and most important tweaks a person can make as they look to improve their setup.

3. Always Double-Check the Hooks

The hooks are essential when it comes to adjusting the squat rack.

These hooks need to be securely in place or the entire rack will shake as soon as the weights are set up. This is a common mistake made by beginners and is one of the reasons they end up getting hurt.

You want to stay ahead of this problem by double-checking before beginning. Look at where the hooks are set up and whether or not they’re going to move once the barbell is in place.

It’s one thing to have everything in place and another to make sure it’s secure. This is a straightforward fix and should be made for any movement including bench presses and shoulder presses.

When the hooks are loose, the likelihood of getting hurt goes through the roof!

Please note, each squat rack has different hooks when it comes to setting up the barbell. You want to make sure appropriate adjustments are made based on how your particular rack works.

Take the time to learn these details before getting started. You don’t want a situation where the hook comes out from one side as you’re looking to unrack the barbell. This is a horrible situation to find yourself in and it happens more often than you think.

How To Adjust Squat Rack

4. Set the Safety Bars Below the Knees

The safety bars are just as important as anything else in the squat rack.

As you start to lift heavier weights, you will want to make sure the safety bars are at the right height. Otherwise, you are going to end up getting stuck when it’s impossible to complete another repetition without letting the barbell go.

The entire purpose of those safety bars is to catch the barbell once you’re stuck.

It’s never a good idea to ignore these details because that’s what leads to long-term issues. You want to set up the safety bars well in advance. This includes testing the safety bars by completing “empty” repetitions with nothing more than a barbell.

Take the opportunity to see what happens when you try to set the barbell on the safety bars. Do you have enough space to move away from the barbell? Does it seem too deep or too high?

The right height is recommended to sit right below your knees. However, this can vary from person to person. In general, the correct form is to at least squat below your knees, which is why you want to set the safety bars at that particular height. If necessary, you can go a bit lower as you gain experience.

5. Test the Safety Mechanism

The safety mechanism is a must but it’s also important to test it properly.

You can’t assume the safety bars will do their job once they’re set up. This doesn’t always happen to be true as the safety bars could be loose or not as secure as you think they are.

As a result, it’s best to start by pushing on the safety bars and seeing whether or not they can catch a heavy barbell. If not, you want to make those adjustments right now rather than in the middle of the workout.

It’s also important to note, you should always take the time to go through a warm-up set using a lighter barbell. This applies to the safety bars as well because they are in place to keep you safe.

One of the more underrated components has to do with the mats under your feet. It’s never a bad idea to set up proper mats to make sure the squat rack is safe at home. For example, you can invest in BalanceForm Exercise Mats to keep the floor safe for squatting.

When the flooring is good, you are going to have a better grip on the floor. This also ensures you can push harder throughout the movement without feeling like your feet are going to give out.

Benefits of Learning How to Adjust Squat Rack

1. Safer

In general, learning how to adjust squat racks is all about feeling safer. You don’t want to feel as if the barbell will slip and crush you as more plates are added. This is a worry some beginners have and rightly so.

You should always focus on your safety before starting an exercise. Don’t assume everything will work out when that is not the case.

You want to take all precautions during the setup process. This includes applying the tips mentioned in this guide.

You will realize how important these tips are once your squat rack is properly adjusted. It’s going to feel and look safer, which is the starting point for a great workout.

Safety is essential for several reasons and sometimes it’s as simple as your peace of mind. When a person feels secure, they are able to do a lot more with their weightlifting routine.

2. Improved Results

The results are going to improve when it comes to your squats.

You will start to notice immediate progress in how well you are able to squat and how much you are able to squat. Most people end up seeing a 10-20% increase in their squat as beginners through adjusting the squat rack. It’s all about maximizing the setup phase and ensuring it’s in line with what the body needs.

It becomes a lot easier to go through 3-5 sets without having to think about the rack at all. It becomes almost automatic.

This is a game-changer for those who want to improve their physique.

3. Peace of Mind

Your peace of mind is a must and that’s something adjusting the power rack offers as soon as you implement the listed tips.

You will start to feel safe with the movement and how everything works. Otherwise, most people have one eye on the rack throughout their routine and that’s not a good mindset to have at the best of times!

You want to take advantage of a proper solution and it starts with making necessary adjustments.

When the right adjustments are made, you will feel at ease. This is going to improve how well you squat and how you squat.

There is nothing more important than your peace of mind, which is why it’s smart to start by making reasonable adjustments.

Final Thoughts on How to Adjust Squat Rack

The squat rack is a powerful, all-encompassing part of the gym. It deserves your respect from day one.

To make sure you are getting more out of a workout routine, it’s always best to begin with the equipment around you. In this case, the squat rack will need to be set up properly before you can begin.

Once it is set up, you will start to see a change in your mindset and physique.