The pyramidal squat rack
This simple yet effective rack for squatting greatly simplifies the execution of the free weight squat. The free weight squat is the most effective muscle mass building exercise that can be done. The pyramid squat rack allows for easy and safe performance of this fantastic exercise.
The many varying weight resting platforms makes this device easily accessible for people of all heights, and the adjustable safety rack greatly reduces the potential for injury while using the squat.
The squat, which used to be considered the domain of power lifters only, is now a mainstream gym exercise. It is recognized as the best possible compound exercise that can be done, and for that reason, no comprehensive gym can afford to be without an effective and user friendly squat device.
The pyramidal squat rack is a simple and elegant design, but will make the execution of the squat much easier. The rack is composed of very heavy gauge steel, and is of a professional quality, ready to be loaded with the very heavy weights of the strongest power lifter at any gym.
Muscles worked by the squat
The squat is a compound exercise, and will build incredible muscle mass throughout the lower body. The squat will develop the calves, the quadriceps, the hamstrings, the glutes and the lower back. Every major muscle group in the lower body will benefit from the properly executed squat.
Appearance and dimensions of the pyramidal squat rack
The pyramidal squat rack is composed of heavy gauge steel in white, with black padded barbell racking placements. The shape, as the name implies, is pyramidal, and the barbell can be racked at a number of different positions up the diagonal racking device.
There is also an adjustable safety rack. The adjustable safety rack can be adjusted to the appropriate height depending on the size of the lifter, and provides a wide platform to drop the weight, should you be unable to rise out of a repetition.
This safety feature greatly reduces the risk of injury, but due to the heavy lifting of the squat, you should always perform the exercise with a spotter or assistant.
The dimensions of the device are 150 cm x 110 cm x 185 cm and the weight of the pyramidal squat rack is 30 kg.
This is a simple and relatively inexpensive device that will provide excellent valued usage in any professional gym environment. The rack is designed with the needed strength for years of reliable, durable and safe usage under the heaviest of weight loads.
How to use the pyramidal squat rack for the hack squat
The pyramidal squat rack is a much improved way to perform the free weight squat. Firstly, select the correct height to load your barbell. For the hack squat, the weight will be loaded just below the height of the shoulders, so you will be able to easily lift the bar off of the rack.
When the weight is loaded, grasp the bar resting behind your neck, with a forward facing two handed shoulder width hand grip. Lift the bar off of the rack with your legs, and step forward to perform the squat. You should be performing the squat between the two adjustable safety platforms, set at an appropriate height below. Stand in a shoulder width stance, with your feet facing straight forward. For the squat, it is most important that you keep your back completely straight during the execution of the movement. A weight belt can be a useful aid to ensure that you do not bend your lower back. You can also ensure a straight and erect back position by flexing your abdominal muscles as you perform the exercise, and also looking ahead to a spot on the wall, instead of down on the floor.
Inhale as you slowly and smoothly lower down into the bent leg squat position. You should continue until your upper legs are at a parallel position with the floor. You can continue lower than this for a “deep squat” but the strain on the knees becomes much greater past this parallel leg positioning.
Do not pause at the bottom, but immediately rise again into the standing position. Use the base of your heels to power the bar upwards, as this will keep the weight focused on the correct muscle groups, and additionally promotes better balance.
Complete as many repetitions as desired, and if lifting with heavy weights, you should have a spotter at the ready to assist you, should you be unable to re rack the weight after the last set.
The squat is an incredibly effective exercise, but it does require correct form both for maximal benefit, and for injury reduction. Do not attempt heavy weights until you are very comfortable with the muscle motion, and concentrate hard on performing the exercise correctly. You do not want to risk serious injury through incorrect form on the heavy lifting hack squat.
Incorrect form can lead to injury
The hack squat is one of the most beneficial exercises possible, but is also one of the riskiest.
You should ensure that you warm up properly prior to beginning a session of squat sets. If you approach this heavy lifting exercise with “cold” muscles, you are at a much greater risk for a muscle strain or muscle tear. A muscle strain or tear will be very painful, and will likely hamper your mobility, and future training, and as such should be avoided.
A good way to warm up is to first perform an initial set of the hack squat with a much lighter than maximal weight; this will prime your muscles for the heavier sets to follow.
You should ensure correct form while performing the hack squat. Keep your back completely straight while performing the hack squat. A rounded lower back puts far too much pressure on the bones and cartilage of the back, and can do serious damage.
You should also ensure that you desist from squatting immediately if you feel any joint pain. Joint pain should never be ignored, and can’t be “powered through”. Try adjusting your positioning if you experience joint pain, and desist again should the joint pain continue.
If you have knee or lower back problems, you should be very careful with the squat, and ensure that you perform the exercise with correct form. If you have a history of knee problems, you should not dip below parallel with the ground, as this deep positioning will put extra strain on the knee joint.
Variable techniques for the hack squat
The hack squat can be varied in a number of ways. Two of the most common variants are based on foot position. The standard squat is performed with the feet at shoulder width apart, and the sumo squat is performed with legs at a distance much greater than shoulder width. Use whichever feels more comfortable to you to similar effects.
You can also perform the squat with one leg in front of the other or even one legged. Make sure that you are very comfortable with the basic squat before moving on to more challenging variable squats.
If you are trying to build muscle mass and strength you should perform the squat with heavy weights, and for fewer repetitions, and if your goal is to shape and tone, you should perform the hack squat with a lighter weight, and for more repetitions.
Why you should consider the pyramid squat rack
The squat is a very popular exercise, and more and more people are coming to appreciate the dramatic muscle building possibilities of the properly executed hack squat. The pyramid squat rack offers an easy way to safely perform the squat, and is a must have for any comprehensive gym.
The pyramid squat rack is constructed of heavy gauge steel, and is designed for long term usage in a professional gym environment.