The power cage
The power cage is metal cage designed to assist in the safe use of free weights while training a number of core body muscles. The preeminent use for the power cage is for the squat.
The power cage is sometimes alternatively called the power rack, squat rack or power cage, and is designed as a safe way to maximize your weight training, without the need for a spotter for safety.
What is a power cage?
The power cage is composed of four upright bars, that extend much higher than the average adult height, these bars are connected at the top by four cross pieces, and again at the bottom, hence the name “cage”.
The power cage is comparable to the smith machine, which also allows for safe squatting, and other power exercises, but is generally considered as superior, as it allows for a true range of movement during the performance of the exercise. The cage is safe way for strength training to failure, as there are adjustable safety bars that can be positioned to allow you to drop the weight onto the bars should you be unable to lift after muscle failure. This safety feature is especially important for squatting, and the often heavy weights that are used. Serious injury could result, without this safety feature.
Advantages of a power cage
The power cage allows for greater weight loads to be used, as users need not worry about the safety of the exercise, while squatting inside a power cage. This extra weight on the barbell, can promote much quicker muscle mass development, and is a good reason to train heavy while using a power cage.
The power cage can also be used for a series of different presses, lat pull ups and pull us, but its primary usage is for the squat. The squat is called the king of muscle development, as no other exercise will promote muscle growth as quickly as a correctly done squat.
What muscles does the squat develop?
The squat develops primarily the quadriceps and the glutes, but also develops the hamstrings and the calves. It is a complete lower body work out and correctly done will promote faster muscle mass gain than any other exercise.
The squat cage makes the exercise much safer, but because of the heavy weights used, good technique is critical, and you can injure yourself severely over time, should you perform the squat incorrectly.
How do you perform the squat?
The squat is an exercise that has you place the weighted barbell on your shoulders behind your neck, and (keeping your back completely straight, and your feet flat on the floor) drop down slowly into a squat position, either to the knee, or below the knee level. The weight is then smoothly lifted again, until you are once more in a standing position.
Safety with good technique
For proper safety, the exercise must be performed with proper form. The back should be kept straight, as it is quite easy to strain the back, should it be at all rounded during this exercise. The back should not be doing any of the lifting here, and many people will wear a weight belt to ensure that their back stays perfectly straight while completing a squat.
Additionally, the feet should be flat on the floor, and the weight should be evenly placed between both feet. The lifter should concentrate on lifting the weight using force from the heel of the feet, rather than the toes, to complete the exercise with the strain on the correct muscle groups.
Very heavy weights are often achieved while squatting in a squat rack and the world squat record is in fact an incredible 520 kg.
Squat variations
While correct technique is paramount for safe repetition of the squat, some more advanced weight lifters will use a variant on the standard technique, to increase their muscle growth. Some common squat variations include:
The Sumo Squat. In this type of squat, the feet are placed wider than shoulder length apart, and the exercise is completed as normal.
The ass to the grass squat. In this type of squat, the range of motion extends down as far as you can go, until you are almost touching the floor (hence the name)
The front squat is performed with the barbell held in front of the chest as versus behind the shoulders, and the movement is the same.
The dumbbell squat has the same range of motion, but the weight is held at the side, with two dumbbells.
There are many more variations on the original squat, but no other exercise can promise the quick and dramatic muscle growth as can the squat.
What are the dimensions of a power cage?
The squat or power cage is a fairly large piece of equipment, as it needs to be large enough to allow you free range of motion as you complete the core muscle squat. The dimensions of the squat cage are 120 cm x 120 cm x 220 cm. The steel used must also be very strong, as the metal must be solid enough to support any squatting weight, should you need to release it onto the safety bars in a hurry.
Why should you consider a power cage?
A power cage is an excellent compliment to your training environment. It allows you to safely train with heavy weights for maximum results while doing the king of all exercises, the squat. The power cage is like the smith machine, in that it allows for safe squatting, but the power cage is considered by most to be superior, as it allows for a larger and truer range of motion.
The power cage is also useful for an additional set of presses and pull ups, but its utility is primarily for the heavy lifting squat.