TRAINING & EQUIPMENT
BFS Heavy-Duty Super Cage
Free Weights 101: The Power Rack It’s time to take another look at this versatile training tool
lthough strength coaches are that can be added to a power rack, design is timeless. One person who always looking for the next such as by replacing the crossbar in knew this was the late Anthony Ditillo. Abig thing to give their athletes front with a chin-up bar, or attaching a Ditillo was an educator in the iron an edge, they must consider that some dip station to the pillars. And yes, the game who “walked the talk,” and his pieces of equipment will never go out of appearance can always be improved, writing could be considered ahead of style. One such item is the power rack. especially with newer production meth- his time. At 5-feet-7, Ditillo at one time Sure, there are many accessories ods and quality paints. But the basic had bulked up to a massive 300 pounds
34 | BIGGER FASTER STRONGER MARCH/APRIL 2012 and could perform seated presses to his racks and use bumper plates and no forehead with 435 pounds for three spotters – this way, if they get stuck reps. Then, to demonstrate his knowl- at the bottom, they simply dump the edge of body composition training, he bar on the platform behind them and reduced to just 190 pounds. One of his hop forward. Because of safety and favorite training tools was the power liability concerns, this technique is rack. not recommended in a school setting. Ditillo believed that the power For powerlifters, especially those using rack was more than just a large squat an extremely wide foot stance and rack, and much of his training focused an extremely forward lean, it can be on power rack exercises. “It goes with- extremely dangerous for them to drop out saying that the powerlifter and the the weight, because often the only way weightlifter will benefit tremendously they can do it is to dump it over their from the correct type of training on head. The danger is compounded if the power rack,” said Ditillo in an article he wrote in 1971. “However, to be utilized to the fullest, the power rack work that is to be performed must be of a specialized nature.” More on supportive gear is used, as this enables For those who like to perform a com- Ditillo’s training methods later, but them to use considerably more weight plete workout in a single location, a product that exceeds industry standards first let’s establish a working definition than they could otherwise (at the is the BFS 8-Foot Power Rack with of a power rack. time of this writing, the current world Platform. record squat is 1,250 pounds for men Power Rack Primer and 854 pounds for women). work on a specific range of motion in A power rack consists of four verti- Although the power rack is seldom a lift, such as the finish of a deadlift, or cal posts linked together to increase its used for the bench press, it is ideal to overload the strongest positions of a strength. The posts have holes in them for this purpose. This is because the lift. Partial movements are often used so that hooks can be attached to them bench press is unquestionably the in the later stages of rehab; for exam- to support a barbell. Although these single most dangerous exercise in the ple, an athlete who is overcoming a hooks can be attached outside the rack, weightroom. Trainees have died from pectoral injury may be able to perform the power rack was originally designed the bar crashing down on their throats, the end range of the bench press. As to enable the lifter to exercise inside the usually from training at home with- the injury heals, the range of motion posts (a design that gave it the nick- out spotters. BFS always recommends can be increased. Carl Miller, an name “squat cage”). Some power racks spotters, but the risk of injury is high if accomplished weightlifting coach from are extremely narrow (some less than the spotters are not alert or if they use New Mexico who has trained several two feet), which limits the number of a thumbless grip or improper spotting Olympians, has used this method with exercises that can be performed com- techniques. In fact, on YouTube you tremendous success. fortably inside them – most trainees can see many horrifying accidents of The vertical catches also allow the just use these narrow racks to perform individuals suffering serious injuries performance of isometrics, a train- squats, and usually perform them out- while performing the bench press – ing method that works specific ranges side the rack, as they are likely to hit the every one of these mishaps could have of motion and is used on a limited posts as the squat is performed. been prevented if these individuals had scale by advanced athletes. Although But what makes a power rack been lifting in a power rack. isometrics is not as popular as it was in especially unique, compared to a squat Another unique feature of the the ’60s, many strength coaches who rack, is that it has bar catches that can power rack’s bar catches is that they work with elite athletes find that iso- be adjusted vertically. This is impor- allow the performance of heavy par- metrics can help them achieve greater tant for safety reasons. tial movements (which is a training strength gains. It is especially helpful Competitive weightlifters prefer method Ditillo strongly believed in). in sports such as wrestling, strongman, to perform squats on portable squat Powerlifters use partial movements to and the linemen positions in football. www.biggerfasterstronger.com 1-800-628-9737 | 35 TRAINING & EQUIPMENT
To perform isometrics in the types of exercise methods, isometrics up to the bar catches and perform an squat, for example, the safety catches and isotonics; a practical definition of isometric contraction. Strength coach will be placed at a specific height, isotonics is the movement of a muscle Charles Poliquin says he has found iso- with the barbell supports set below with resistance. One exercise that this metrics to be a great “plateau buster” them. The lifter removes the bar- method of training could be valuable for many of his elite athletes. bell from the supports and then for is the deadlift. When selecting the ideal power presses the bar upward against the bar For the deadlift, set the bar rack(s) for your facility, look at the catches. A typical protocol is to hold catches at a height just above knee amount of space you have available the contraction for six seconds for level, a position that for most athletes and how your workout programs are several sets. is considerably stronger than the start designed. For example, if your space is One variation of isometrics, which position. Perform several deadlifts, limited, then it would be best to pur- was promoted by Ditillo, is called bringing the bar only to knee height, chase power racks with attached plate isometronics. The term combines two and on the last repetition bring the bar holders – even if it means that budget
The BFS Ultimate Multi-Use Rack is a versatile power rack that offers 46 inches of work space – you can even perform power cleans inside the unit!
36 | BIGGER FASTER STRONGER MARCH/APRIL 2012 restrictions will force you to wait a the high school environment these Protect-All®, measures eight feet wide bit longer before your weightroom is rods often end up on the floor, where- by six feet long and sits flush against fully equipped. Having to use plate as this is less likely to happen when the an 8-Foot Power Rack. The crossbar in trees takes up a considerable amount bar catches are attached to the vertical the front of the power rack can be used of space, restricts traffic flow and is less supports. for chin-ups and pull-ups. convenient; besides, the cost of pur- If a coach likes to have his or her Strength training legends such as chasing weight trees is comparable to athletes perform all their core lifts in Anthony Ditillo promoted heavy free- the added cost of having the attached one area, then the 8-foot unit is ideal weight training to get big and strong, plate holders. with a lifting platform set in front of and one of Ditillo’s basic barbell tools Instead of having removable pins, it. BFS calls this the 8-Foot Power was the power rack. Why not benefit it’s better to have bar catches attached Rack with Platform because that’s from that knowledge? Make your ath- to the vertical supports, as this reduces exactly what it is. The platform, which letes stronger than ever with this great the amount of time between sets. In can be installed with a coating of piece of training equipment.
Whatever the size and purpose of a strength and conditioning facility, a power rack is a great training tool.
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DEDICATED TO HELPING &$//12: ATHLETES SUCCEED online at www.biggerfasterstronger.com • email us at [email protected] SINCE 1976 843 West 2400 South, Salt Lake City, UT 84119 • Fax (801) 975-1159