Power Racks - the complete guide

Power racks by Mirafit

WHAT IS A POWER RACK?

Power racks are the cornerstone of any home gym. And if you’re looking to build your own set up, you’re definitely going to need one.

They’re key in helping you build strength and muscle, as well as helping you to improve power and endurance.

A power rack – or power cage as they’re also known – is essentially a four-sided frame that has been built specifically for weight training. Their key feature is that they allow you to squat and press heavy – without the need for a training partner. The built-in safety bars are designed to catch the barbell should you fail – intentionally or by accident – allowing you to train safely alone.

Power racks can be used for a number of exercises including:

  • Squats
  • Bench presses
  • Overhead presses
  • Pull ups
  • Partial deadlifts
  • Pull ups
  • Shrugs and Rack Pulls
  • Tricep dips
  • Leg/knee raises
  • Barbell lunges
  • Bent over and inverted rows

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You can also get cable systems for your power rack allowing you to do rows, curls, extensions and pull downs.

Buyers Guide - Power Racks

WHY USE A POWER RACK?

One of the key features that you’re looking for in a power rack is the adjustable safety bars. These allow you to squat and press heavy without a training partner. Set them just above your point of failure and they will catch the bar should you need them to. Training to failure is also key in building strength so they’re vital for both safety as well as progression.

The power rack also has barbell rests which allow you to load and unload your barbell safely while keeping it balanced. Loading the bar this way is much more time-efficient and also means you don’t need to lift the bar up and over your head to squat. It’s not only incredibly dangerous, but it’ll also limit the amount of weight you can squat with, as your arms are naturally weaker than your legs and posterior chain combined.

The frame of the power rack has holes going all the way up it so that you can ensure your bar is level as well as at the correct height. Having holes at regular intervals also allows you to adjust the spotter and bar rack heights depending on who’s using the rack and what exercises they’re doing.

Finally, if you drop the bar onto the spotters, the frame itself will stop the bar from rolling away, limiting any damage to your bar or your surroundings.

Mirafit product designer and fitness expert, Louis Simms, tells us why it’s so important to have a power rack:
Power racks are so versatile, and they can handle much heavier weight loads in comparison to some squat racks. Having a full frame increases the stability – especially if you have it bolted to the floor. And the fixed width means you don’t need to keep adjusting it. Having small increments between each hole down the frame means you can ensure your weight bar and the spotters are exactly the right height for you. They also come with pull up bars so you can get a full body workout without having to drill into any walls.

WHAT TO CONSIDER BEFORE BUYING A POWER RACK

HOW MUCH SPACE DO YOU HAVE AVAILABLE?

If you’re setting up a home gym* or garage gym, then the first thing you will want to establish is how much space you have available.

As well as the size of the power rack, you’ll also need to take into account the size of your barbell. The only weight bars you can use with a power rack are:

These have the correct centre-length to be able to reach the bar racks and stay balanced while you load and unload each side of the bar.

This also means you’ll need to add at least an extra 50cm to 84cm to the total width needed for your power rack (depending on which bar you get) to ensure you have enough for the weight bar sleeves either side.

If you are limited on space, you should consider the M2 Half Power Rack which is the ideal solution for those who just don’t have the room for a full-sized power rack. You’ll still however need one of the weight bars mentioned above.

*Because of the amount of weight and impact a power rack will have on your floors, we always recommend that you set your gym up on a ground floor – preferably in a garage or basement – and not upstairs.

WHAT DO YOU WANT TO USE IT FOR?

All of our power racks are suitable for beginners and there’s no reason why you shouldn’t take on a Power Rack right from the start.

More advanced lifters however will want to pay attention to the max weight loads of each rack to ensure the cage can handle your current as well as your future, progressive weight loads.

Our power racks can be bolted down for extra stability and for some racks this is essential so something else to keep in mind when choosing the right one for you.

If you’re looking to use your power cage for bench pressing (flat or incline), it’s important to note that some cable systems may restrict you when positioning your weight bench – depending on what type of bench you have.

If you’re unsure about the functionality you’ll need, you could consider getting a separate cable system for your garage gym, such as our Wall Mounted Cable Pulley Station. This leaves you to position your bench more freely when setting up. You can always send us a message via our contact form or social media if you’d like more advice on choosing the right combination of equipment.

Power Rack Add ons - Dip Bars

POWER RACK ADD-ONS

Power racks are incredibly versatile and there are several things you can do to customise your cage:

  • Weight storage bars – these slot into your rack and keep your weights close to hand. Perfect for saving on space as well as keeping your garage gym neat and tidy. Check to see if your frame is 50mm x 50mm or 60mm x 60mm to ensure you get the right size.
  • Resistance band pegs – resistance bands are really effective when it comes to building strength while doing compound exercises, such as squats and bench presses. Resistance band pegs can be fixed onto the bottom of your frame to anchor them and they’re really worthwhile to have.
  • Dip bars – add on a pair of dip bars to work your chest, triceps and shoulders. These slot into your rack and can be secured and removed quickly and easily. Again, these come in different sizes depending on the size of your frame: 50mm x 50mm or 60mm x 60mm.

POWER RACK FAQs

What is a power rack?

A power rack is a heavy duty, four-sided frame designed for a range of strengthening exercises. It includes a rack so that you can load your weight bar and spotter bars which catch the weight bar should you drop it, so that it doesn’t fall on you.

How do you use a power rack?

Power racks can help you perform a range of strengthening exercises including squats, bench presses, dips, curls, pull ups and more.

Both the rack and spotter bars are adjustable, so you can set them at the right height for you and the exercise you’re doing.

What power rack is right for me?

Key things to consider when purchasing a power rack include strength, size and optional accessories available. In terms of strength remember to consider not only the amount you can lift now but also the amount you hope to lift in future. Mirafit offers a wide range of racks to suit different budgets and strength levels. Our M100 rack is a fantastic entry level power rack that is ideal for home gyms. Despite being our entry level rack the M100 is still tested to 250kg so is more than strong enough for many customers. For bigger lifters we also offer the M200 series which features larger 60mm steel box sections and a wider range of accessories. The M200s is also available which is a shorter height version, ideal for people with low ceiling heights. Moving further up the range is our M3 series which has become the go to rack for serious home gym enthusiasts and is also used by several of our strongman athletes. The M3 series is available in range of sizes and configurations and features a huge range of optional accessories.

What is a half power rack?

Half power racks, as the name suggests, tend to be smaller than full power racks. A half rack will often start off with just 2 uprights joined by a pull up bar, but 2 more uprights can also be added later to allow weight storage and other optional accessories to be used. A half rack can still be used for squats, bench press and pull ups but the design often seems less imposing in a room and is also favoured by people who don't like the feeling of working out inside a rack.

Why should I buy a power rack?

Power racks are extremely versatile and will form the cornerstone to almost any home gym. They help you get stronger and they allow you to train alone safely – ideal if your training buddy is taking the week off or if you just want to stay focused.

How do you build a power rack?

When you first get your power rack, it will be delivered to you in parts. Mirafit power racks usually arrive in multiple boxes too. Putting it all together might seem a bit daunting at first but once you have everything laid out, it’s actually very straightforward. To help you get it right first time, just follow our guide on How To Build A Power Rack. All Mirafit power racks come complete with step-by-step instructions and we also offer video assembly guides for most of our power racks on are youtube channel.

Can you keep a power rack outside?

Our power racks are designed for indoor use, so we don’t recommend you put one outside.

It’s important you take care of your power rack and always ensure all the bolts are secured tightly and free from damage.

Can you put a power rack upstairs?

We don’t recommend you put a power rack upstairs. Storing and dropping weights requires a concrete floor. If you’re looking to train at home, it’s best you do this in your garage.

Check out the gym planning section of our blog to help you get started.

Can you adjust a power rack?

All of our power racks have a fixed height so you cannot adjust the actual frame. However, they all have adjustable racks and spotter bars so you can find the perfect height for you and the particular exercises you’re doing.

How long does it take to build a power rack?

The time it takes to build a power rack will vary on your experience on building gym equipment, the tools you have available and whether you’re adding on a cable system or not.

It’s a good idea to set aside an afternoon to build your power rack as you’ll need to make sure all the bolts are secured and that it’s safe to use.

We’d always recommend you have someone with you to help you build your power rack for safety reasons.

How do you bolt a power rack to the floor?

How you do this will depend on the type of floor you are securing your power cage to. If you’re unsure about how to do this, then we would always advise that you seek the help of a professional.

How do I lubricate my cable pulley system?

It is important to keep the sliding section and rollers on your cable system well lubricated. This helps reduce friction and ensures the cable system moves well during use:

  • Firstly, make sure your cable system doesn’t have any weights on it
  • Then, apply a little lubricant onto a dry, clean cloth. We recommend using 3in1 oil
  • Apply the lubricant lightly over the sliding components and rollers
  • Move the components gently as you apply the lubricant to ensure the moving parts are properly covered
  • Repeat as necessary

Remember to check your equipment regularly to ensure that it's safe to use and replace cables and rollers when necessary.

Can you adjust the pull up bar on a power rack?

On most of our power racks the pull up bar has more than one option in terms of the holes it can be bolted to. This varies depending on the specific rack so please refer to the product page for more information.

Buying a power rack

Building a home gym is a big decision and we know how important it is to get it right.

Below is a general overview of all our different types of power racks. We include important information such as types and size. And we also cover the essentials you’ll need to go with it.

This simple overview is perfect for anyone who is new to fitness or has never bought a power rack before.

Power Racks

YOUR GUIDE TO MIRAFIT POWER RACKS

Power racks are really versatile and can be used for a range of exercises and weightlifting disciplines.
Use them to squat and bench press safely, as well as perform a wide range of exercises such as dips, pull ups, curls and more.

Mirafit Power Rack Ranges

M1 Range

Starting out? The M100 250kg Power Rack has everything you need to train and is a great way to get started. You can also choose to upgrade it with a cable system should you want to supplement your training with a wider variety of exercises. It is made from 50mm box steel sections and has 17 levels of adjustment with each hole 7.5cm apart. There are five compatible accessories you can add.

M2 Range

Already lift? Moving up the range, our M2 Power Racks include the M200 Power Rack and the M200S Short Power Rack. With larger 60mm steel box sections these are able to handle more weight than the M1 range and have a wider range of attachments. In total, there are 10 compatible accessories including a cable system, landmine attachment, dip bars, weight storage and spotter arms.

The M2 range also includes the M210 Half Power Rack which includes a straight pull up bar and UHMW lined J-cups. These racks take up less room as they only have two uprights.
Half racks come with the option of a storage system. This means that you can keep all your weights in one place, without additional storage taking up valuable space in your home gym.

M3 Range

Looking for the ultimate home gym rack? Our M3 range is made using thick 3mm (11 gauge) steel and is available in a choice of 3 heights and 2 depths to suit your gym space. The rack also features westside hole spacing, allowing greater precision when setting spotter and barbell levels when bench pressing. The normal spacing is 50mm apart while the westside spacing zone is 25mm. The M3 range has a massive range of optional accessories and is also available in a half rack version making it highly configurable and a great choice for any home gym or studio.

M100 M200 M200 Short Power Rack M3 Power Rack
M100 Power Rack M200 Power Rack M200 Short Power Rack M3 Power Rack
Overall Height: 213cm
(204cm – Pull Up Bar Flipped)
220cm 183cm 188cm/208cm/228cm
Overall Depth: 123cm 141cm 141cm 81cm/111cm
Overall Width: 149cm 147cm 147cm 133cm
Internal Depth: 61cm 74cm 74cm 60cm/90cm
Steel Box Section: 50mm 60mm 60mm 60mm
Pull Up Bar Height: 213cm
(195cm – Pull Up Bar Flipped)
210cm
(Ability to Lower Height)
173cm 173cm/193cm/213cm
(Ability to Lower Height)
Hole Diameter: 25mm 25mm 25mm 17mm
Levels of Adjustments: 17 16 14 40-50
(Including Westside Spacing)
Hole Spacing: 7.5cm 8cm 8cm 25mm (Westside Spacing)
50mm (Normal Spacing)
Barbell Rest Tested To: 250kg 350kg 350kg
Number of Compatible Accessories: 5 10 10 25+

How much room will I need for a power rack?

The height of our power racks varies depending on which one you choose.

  • Heights range from around 183cm to 228cm
  • Depths range from 81cm to 141cm

You’ll also need to factor in the space around the power rack:

  • Space above the pull up bar if you’re doing muscle ups
  • Space in front of and behind the power rack for your weight bench – and cable system if you want to upgrade your power rack in the future
  • Space around the Power Rack for your weight bar as well as to get around and load your bar.

All our power racks need either:

Any bars smaller than the above cannot be racked safely.

Where to put your power rack

Power racks are best placed in garage as you have the benefit of a solid, concrete floor, in a free space that’s not too hot to train in.

We don’t recommend building your home gym upstairs or outside.

What do I need to go with a power rack?

This really depends on your goals and how you want to train.

To cover the basics, you’ll want to make sure you have:

Somewhere to store your weight plates

A weight bench

Not sure where to start? Check out our Garage Gym Packages which will give you everything you need to get started at the click of a button.

Shipping and delivery

Buying from Mirafit is safe and easy. You can track your order and chat to our customer services team if you need to ask any questions or want to check any details.

We aim for all of our orders to be with you within 2-3 working days.

Want to know more? Get all the details on our delivery and returns page.

Power racks are extremely versatile and can be used for a wide variety of exercises.

The durable, four-sided frame has been specially designed to handle high-impact workouts. And all of our power racks come with full-length spotter bars which will catch your barbell should you need to fail.

Power racks are ideal for performing all the key compound exercises needed for building strength and mass. These include bench presses, squats and pull ups.

You can also use them to do a full range of accessory lifts such as pin squats and partial deadlifts. Safety bars are essential for doing these kinds of fundamental lifts. So, power racks are vital for helping you to reach your strength goals.

Below, you’ll find everything you need to get set up properly when using your power rack. We also go through some of the ways you can supplement your training.

man lifting a weighted bar laying on a weight bench in a mirafit power rack

How to set up a power rack for squats

Squats are one of the best exercises for building both strength and mass. And these compound exercises don’t just target your legs. They work the whole of your posterior chain including your hamstrings, glutes and lower back. Front squats will also target your quads, hip flexors and core too.

Squats are extremely efficient when it comes to strength training.

Setting up a power rack for squats is easy. Here are the most important things to remember:

  • The rack height should be a couple of inches lower than your shoulders. This makes unracking and racking the bar a lot easier – and safer – as you don’t need to start going up onto your tip toes after doing a full set of squats
  • The spotter bars should be around an inch below your fail height. You don’t need a loaded bar to find out what this is. Just use the bar on its own, or even a lighter bar, just so you can see where your natural squat ends. The spotter bars will catch the bar should you fail or simply need to drop the bar. Make sure they’re secured properly before you squat and that they are both at the same height
  • Remember, your bar should be centred properly so that your squat load is even on each side.

As you progress your strength training, you may want to try a range of techniques to help push you past your PBs.

Pin squats are particularly useful when working up to your next weight load. For these, you’ll need to set your spotter bars much higher so that the weight bar rests on them when you’re half way down into your squat.

How to set up a power rack for squats

Power Rack Articles

How to set up a power rack for bench presses

You’ll want to include a range of bench presses in your training to help make sure you target your upper, middle and lower chest.

You can do this by adjusting the angle of your weight bench as you train to target each area. You can also supplement your workout with a range of different chest exercises.

For bench pressing, here are the most important things to remember:

  • The rack height needs to be a couple of inches lower than your where your hands can reach up to when in bench pressing position. This means your arms will be bent as you reach up to unrack your bar. You then have enough room to straighten your arms out, so you can unrack and rack the bar again. If your arms are straight when you reach up to unrack the bar, you won’t be able to remove the bar that easily – or safely.
  • The spotter bars should be set at a height that’s a couple of inches above your chest. However, make sure it’s at a relevant height to the type of bench presses that you’re doing. Basically, you want the spotter bars to catch the bar should you fail – without the bar falling onto you. So, whether you’re doing incline, flat or decline presses, make sure the safety bars are doing their job.
  • And finally, just like when you’re doing squats, make sure the weight bar is centred so that the weight load is even on both sides.

How to set up a power rack for bench press

Building your workout

Power racks can be used for much more than just squats and bench presses. And because you can adjust the rack and spotter bar heights, there are lots of ways you can get creative with your training.

For example, if you’re working on doing a full pull up, you can use the power rack to do a whole range of progressions such as inverted rows, resistance band lat pull downs and leg assisted pull ups.

You can also use them for deficit deadlifts, as well as bicep curls and dips.

Supplement your training

There are also lots of ways you can supplement and improve your power rack training:

Power racks - accessories to supplement your training

  1. Squat Ramps – another really useful training aid, squat ramps ease the pressure on your joints as you train. They’re also ideal for those who perhaps are less flexible around the hips and ankles.
  2. Resistance Bands – once you’ve been training for a while, you might start to find it difficult to push past your one-rep max. That’s why resistance bands are so useful. Wrap them around your barbell and a pair of resistance band pegs (which can be fixed to your cage) and they can challenge you during the easier parts of your squats without straining you during the harder parts.
  3. Squat Boxessquat boxes are a fantastic training aid. They not only help you push your weight back as you go down but they also prevent you from using momentum to push yourself back up again.
  4. Fractional and Change Plates – fractional and change plates are smaller weight plates which allow you to build up your training bit-by-bit. Especially useful if you’ve started to hit a plateau in your training. Not just for squats, you can use them for bench presses and curls too.

For more information, check out our range of Fitness Accessories to see how you can supplement your workouts.

J-cups – the complete guide

J-cups are barbell rests designed to hold your weight bar in a power rack or cage. They can easily be adjusted to different heights using the holes in the vertical stands. The height you choose depends on your own height and the exercise you’re preparing for. The J-cups will be set at a different height for barbell squats, shoulder presses, and bench presses for example.

Types of J-cups

There are three different types of J-Cups, each with their own unique characteristics and benefits.

• Standard J-cups
You’ll find these bar rests on many power racks. They are designed to be mounted onto the rack in one direction only. This prevents the J-cups from swaying when the barbell is being loaded. Most J-cups are lined to stop them from scratching your barbell.

• Sandwich J-cups
These barbell rests feature a liner in the middle which is usually made from nylon or UHMW. The liner ensures there is no metal-on-metal contact between the bar and rack, keeping your barbell in good condition and avoiding scratches.

• Roller J-cups
Roller J-cups allow you to easily centre your barbell in the cups before you start your reps. When you set up for a squat or a press, the barbell should be positioned evenly on your body. If this isn’t the case, one side of the body will be loaded heavier than the other. This can lead to failed reps or even injuries. With Roller J-cups you can easily slide the barbell left to right to find the perfect setup position, without wearing down the cups. The Mirafit Roller J-cups also feature an additional safety knob, which firmly locks the cups in place on the rack.

When considering J-cups, always check that the cups are compatible with your power rack before purchase.

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