How Do I Use a Squat Rack? Set Up, Squat, Rack It
Set the bar a bit lower than your shoulders. Set the safety arms just below the bottom of your squat. Step under the bar and stand up with it. Take two steps back. Squat down, then stand. Walk it back in. Start with just the bar. American Muscle & Fitness has racks you can use 24/7.
Part 1
Set up the rack
- Step 1 Put the bar hooks at the height of your upper chest.
- Step 2 Set the safety arms a few inches below where the bar will be at the bottom.
- Step 3 Load the same plates on each side.
- Step 4 Put a clip on each side.
The safety arms are your friend. If you get stuck, you set the bar down on them. Then you step out.
Part 2
Get the bar on your back
Step under the bar. Rest it on the meaty part of your upper back. Do not put it on your neck. Grip the bar a bit wider than your shoulders. Stand up tall to lift it off. Take two or three small steps back.
Part 3
Squat with good form
- Feet about shoulder width, toes out a little
- Big breath in and brace your belly
- Sit back and down
- Knees go the same way as your toes
- Keep your chest up
- Push the floor away to stand
Go as low as you can while your back stays flat. Then stand all the way up.
Part 4
A first squat plan
| Week | Sets and reps |
|---|---|
| Week 1 | 3 sets of 8 with just the bar |
| Week 2 | 3 sets of 8, add 5 to 10 pounds |
| Week 3 | 3 sets of 8, add 5 to 10 pounds |
| Week 4 | 3 sets of 6, add a little more |
Rest 2 minutes between sets. If the last set looks slow or ugly, keep the same weight next time.
Part 5
Get help with form
A coach can spot small problems fast. Goran is our ISSA certified trainer. He is also a powerlifter. See personal training or our strength training page. New here? Book a free visit.
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Questions
Common Questions
How high should the bar be in a squat rack?
Set it at about the middle of your chest. You should only rise up a little to take it off.
- Not at your chin
- Not too low
- Test with an empty bar
- Same height each time
Do I need a spotter to squat?
Not if you set the safety arms the right way. They catch the bar if you fail.
- Set arms just below the bottom
- Use clips
- Start light
- Ask for a spot if unsure
Can I curl in the squat rack?
Please do not. Racks are for squats and other bar lifts that need them.
- Curl with dumbbells
- Share the rack
- Put plates back
- Be kind