Squat Racks - the complete guide

Fitness expert using a Mirafit adjustable squat rack

WHAT IS A SQUAT RACK?

For anyone interested in weightlifting, powerlifting or simply building strength, squats are vitally important. One of the key compound exercises, they allow you to strengthen your posterior chain as well as encourage the production of muscle building hormones.

And it doesn’t matter whether you’re just starting out or are an experienced lifter, if you want to squat with a bar, you’ll need a squat rack.

Consisting of a strong steel frame, squat racks allow you to unrack the bar straight onto your shoulders so that you’re not lifting the barbell up and over your head.

The bar rests secure your barbell as you load and unload the weight bar, and the safety spotters are designed to catch the bar should you fail a lift.

Many squat racks are also adjustable so you can get your weight bar to exactly the right height.

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WHY USE A SQUAT RACK?

Squat racks have lots of useful features to help you train:

  • Rack and unrack – when you start doing squats, you might be using a sandbag or a kettlebell. However, as you progress, you’ll likely want to use much more weight. You’ll also be looking to direct the weight more precisely so that it targets your posterior chain more effectively. This means using a loaded barbell. Squat racks not only allow you to load the bar safely, the rests mean you can unrack the barbell straight onto your shoulders without having to lift the weight up and over your head. Not only is this dangerous, it will also limit the amount of weight you squat with as your arms are naturally not as strong as your legs.
  • Safety features – Most squat racks have safety bars or spotters which are designed to catch the barbell should you fail a lift. And it might be that you’re looking to fail intentionally to help you push past your one-rep max. Either way, squat racks allow you to do this safely without the worry of the bar landing on you. Most spotter bars are adjustable so that they’re the right height for you. Ultimately, both the bar rack and safety bars allow you to train safely and without a training partner. This makes them ideal for home and garage gyms.
  • Used as a training aid – squat racks can help you with your strength progression too. The safety bars can be used to break the Stretch Shortening Cycle (SSC) – a technique used by weightlifters and powerlifters. Some squat racks can also be used to secure resistance bands which loop around your barbell – another strength training technique which can help you to increase your weight load.
  • Bench pressing – most squat racks are also geared up for bench pressing so you can use them to train your upper body as well as your lower. The only consideration you would need to make is whether a full power rack would be a better choice. Squat racks can’t usually handle as much weight as a full power rack and the spotter bars are usually shorter leaving you with less room to rack – or drop – the bar. On the flip side, they take up a lot less space than a full rack and are generally a lot more budget friendly.

Mirafit product designer and fitness expert, Louis Simms, tells us why it’s so important to have a squat rack:
Squat racks are much lighter than power racks and are much better suited for smaller spaces. Squat stands are two individual uprights with no connecting bar, so they’re easier to put away – making them ideal if you want to use the same space for a variety of different activities. Squat racks are really well-constructed, so they help you to squat safely. Squat racks are also really versatile and most of them can be used for bench pressing as well as squats.

WHAT TO CONSIDER BEFORE BUYING A SQUAT RACK

HOW MUCH SPACE DO YOU HAVE AVAILABLE?

When setting up your own gym at home, space is always going to be a massive factor in what makes it to the shopping list – and what doesn’t.

For customers looking to save space our M120 Squat Rack and M130 Squat & Bench Press Rack are popular. They can be adjusted to take up less space when not in use and can also be used with shorter, lighter bars. We also offer independent M3 Squat Stands which store away with a minimal footprint and feature westside hole spacing.

Comparing to full power racks even our Half Power Rack needs much more room. Not only is it wider, but it’s also a fixed width that can’t be adjusted and you will need a longer weight bar to fit it.
And squat racks can be surprisingly big too, which is why the M3 Squat Stands and the M120 Adjustable Squat Rack are so popular. They can be adjusted to take up less space as well as smaller, lighter bars.

The Half Power Rack needs much more room as not only is it wider, but because they are a fixed width, you will need a longer weight bar to fit.

HOW YOU TRAIN

For most people, squat racks will be able to handle more than enough weight. However, more advanced lifters with a high-impact style of training will want to ensure their equipment is as sturdy as possible.

If you train more vigorously than most, you may want to go for the M210 Half Power Rack or even a full power rack, as having a four-sided frame that you can bolt to the floor is a sturdier option.

You should also consider whether you want a pull up bar. Most squat racks don’t have a pull up bar whereas all of our power racks do. So, if you think you’ll want one in the future but you’re not able to fix one to your wall, then a power rack might be more suitable. Mirafit Power Racks all come with pull up bars as standard, some with multi-grip options.

Buying a squat rack

Building your own garage or 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 squat racks. We include essential information such as types and size. And we also cover the other bits of kit you’ll need to go along with it.

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

Man doing squats with a Mirafit 7ft Olympic Safety Squat Bar

AN INTRODUCTION TO MIRAFIT SQUAT RACKS

Squats are essential for building strength – and not just in your legs either. They work the whole of your posterior chain. Throw in some front squats and you target your quads and core too. And when it comes to developing muscle mass, they’re absolutely key.
They can take years to master but if there’s going to be one exercise that you dedicate your training to, squats have got to be right up there.

M1 Range

Squats will be some of your heaviest lifts, so it’s good to invest in equipment that can handle a good amount of weight. The M1 squat racks are our entry level range but are still exceptionally durable. They are fully adjustable with 10 width positions and 13 barbell heights, at 2 inch intervals. The M120 adjustable squat rack has integrated fixed spotter, whilst the M130 adjustable squat and bench rack has 11 spotter levels at 1”intervals.

M2 Range

Already lift? Our M2 Range of squat racks can be bolted to the floor for extra stability and are made from 60mm x 60mm steel box section. M220 squat rack has 16 barbell height positions, includes j-cups and is available with optional spotters. The M230 squat and bench rack is also suitable for use with a bench for bench pressing and has 13 bar positions.

M3 Range

Mirafit M3 squat stands are made from 11-gauge steel with heavy reinforcement plates for unbeatable strength. These freestanding squat stands are ideal for when you are limited by space and need to store equipment away, without compromising on strength and stability.

Squat Rack FAQs

What is a squat rack?

Squat racks allow you to squat using a bar. They consist of a strong steel frame which has a rack for your weight bar. And they also have safety bars on either side which are designed to catch the bar should you fail or drop the bar.

Some squat racks have storage poles which allow you to store your weight plates when they’re not in use. Many are also adjustable so that you can alter the bar rack height and safety bar height depending on how tall you are, how deep you can squat and what type of squats you’re doing.

How do you use a squat rack?

To set up the squat rack, make sure that the rack is positioned so that the bar sits around an inch below your shoulders. This means that you will be able to rack and unrack the bar safely. You will also want to make sure that your bar is placed centrally, so that the weight is balanced either side.

Before you start, make sure that the safety bars on each side are secured at the correct height for you.

If you’re not sure where this is, do a couple of practice squats (without any weights) so you can see where the bar comes up to. You’ll then want to set the safety bars at about an inch below this height.

Can you bench press using a squat rack?

Yes. All our squat racks can be used to bench press as well as squat. You just need to make sure you have your squat stand set up right and don’t go above the maximum weight capacity.

The safety bars will need to be set around an inch above your chest to make sure that they will catch the bar should you need to drop it.

Our Mirafit Adjustable Weight Bench and Squat Rack Kit is perfect for anyone looking to squat and bench press using the same kit.

What squat rack is right for me?

The key considerations when buying a squat rack are the maximum weight capacity and how much room you have.

Our adjustable squat racks and stands are suitable for those who have a smaller available space or are using a shorter bar (4ft, 5ft or 6ft). They can handle between 200kg and 250kg, depending on which one you get.

Our walk-in racks include the M1 Multi-Use Weightlifting Rack and the Mirafit M2 Semi Commercial Walk In Squat Rack which can handle 250kg and 300kg respectively.

They both require a 7ft Olympic bar and are not adjustable. You will also need to factor in the amount of space you have available.

M1 Multi-Use Weightlifting Rack: width 110cm, depth 134cm, height 160.5cm

M2 Semi Commercial Walk In Squat Rack: width 158.5cm, depth 116cm, height 187cm

Factoring in weight bar sleeve length, you’ll need to add on at least another 84cm to the total width.

What is the best squat rack?

This completely depends on your goals, lifting style, personal preference and space considerations.

Or you can get in touch with us. Just send us a message on Facebook @MirafitOfficial.

Why should I buy a squat rack?

Squats are the king of all compound exercises and are fundamental to building strength and muscle. If you’re building a home or garage gym, a power rack is usually the natural choice as they allow you to squat as well as do a wide range of other exercises as well.

However, power racks generally take up more space than squat racks. Buying one of the smaller stands such as the M1 Squat and Dip Rack with Adjustable Spotters is more cost effective and saves on space.

How do you build a squat rack?

When you first get your squat rack, it will be delivered to you in parts. Putting it all together might seem a bit daunting at first but once you have everything laid out, it’s simple.

If you’re new to building gym equipment and want to make sure you get it right first time, check out our assembly guide videos either on our website product pages or on our YouTube Channel.

Can you keep a squat rack outside?

Our squat racks are designed for indoor use, so should not be used or stored outside.

It’s important you take care of your squat rack and always ensure all the bolts are secured tightly and that the rack is free from damage before each use.

Can you put a squat rack upstairs?

We don’t recommend you put a squat 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 garage gym section of our blog to help you get started.

Can you adjust a squat rack?

Most of our squat racks are full adjustable.

The M1 Multi Use Weightlifting Rack and the M2 Semi Commercial Walk In Squat Rack are not fully adjustable, but there are a range of bar rack heights and spotter bar heights so you can adjust your set up, just not the actual frame size.

How long does it take to build a squat rack?

The time it takes to build a squat rack will vary depending on your experience, what tools you have available, and which rack you have purchased.

It’s a good idea to set aside a few hours to build your rack. You’ll need to make sure you take ample time to ensure 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 squat rack for safety reasons.

How do you bolt a squat rack to the floor?

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

What you'll need to go with a squat rack

What do I need to go with a squat rack?

If you’re buying a squat rack, you’ll also need some basic extras. Essentials include:

  1. A weight bar
  2. Weight plates that fit your bar (usually 2” Olympic Weight Plates)
  3. A pair of bar collars to secure your weight plates
  4. Somewhere to store your weight plates

Alternatively, you could use fixed weight barbells, which is a bar and plate combined at a specific weight. We also have a variety of accessories which can really help you get stronger as well as improve your squat technique such as our squat boxes and squat ramps.

The benefits of squats

The most common type of squat is the back squat. This is the classic type of squat you see where the barbell is resting on the bottom of your shoulders.

One of the key compound exercises, it targets your posterior chain which includes your hamstrings, glutes and lower back, as well as your quads, core and hip flexors.

When it comes to squats however, it’s all about technique. And if you’re just starting out, you should always practise your form first.

You can do this with or without a squat rack, and you can even use just a lightweight pole instead of a barbell. That way, you can train your body and the links between your muscles and your memory. This means that when you start piling on the weight, your form will be correct. You’ll also be able to get the most out of your training.

How to use a squat rack

Learning to squat

When learning to squat, it’s essential to get your form and posture correct. Not just to avoid any injuries, but also to build muscle and get the most out of your training.

Start out without the squat rack and use an unloaded bar or a pole to begin with.

With your chest elevated and your back straight, squeeze your shoulders together and place the bar across your back around the bottom of your shoulders.

As you go down, you want to keep your spine straight – this includes your neck. So, as you push back into your squat, your whole back stays rigid and you don’t bend forward or strain your neck upwards.

You want to make sure that the bar is central across your back so that you have an even amount of weight on either side.

Your feet should be slightly wider than hip width apart, with your toes turned out slightly. However, this will vary depending on your height and your body type, so it might just take a little while before you find what works for you.

As you squat, you’ll need to break at the hips and push your knees out slightly to keep maintain a straight bar path all the way down.

You’re aiming to get your thighs parallel with the floor. Once here, pause and then push yourself back up again, making sure you keep a straight back all the while.

A mirror will really help you correct your form, so make sure you keep an eye on it every time you squat.

Many people believe that squats are glute exercises. It’s true that they work your glutes, but only if you have the strength to push your weight back in the first place.

Remember that getting the technique right can take a long time. Not just because you need to practise your form, but also because you need to build the appropriate amount of strength across your whole body, so that you can stabilise and perfect your squat position.

Getting it right isn’t just about doing more squats either. You’ll want to supplement your training with a good amount of additional strengthening and mobility exercises.

How to use a squat rack - Back squat form

Setting up your rack

Setting up your squat rack for squats is simple. There are, however, a few things to remember:

  • The bar should be racked slightly lower than shoulder height. This means that when you come to unrack the bar, you don’t need to dangerously go up onto tip toes
  • The bar should be placed centrally on the rack
  • The spotter bars should be set at around 1-inch lower than your fail height. That way, you can dump the bar safely if you need to.

Building strength

After you have been training for a while, it’s very likely you’ll start to see your progress slow until you reach a bit of a plateau.

This is very common in strength training but there are lots of things you can do, to carry on getting stronger.

Fractional plates

Fractional and change plates are very light weights that you can add on incrementally to push yourself up to a new one-rep max. They may not be very heavy, but when you get to the point where even adding on 2kg is too much, you’ll see how essential they are for building strength.

Pin squats

The lower half of your squat is the most challenging part. By doing pin squats or half squats, you can afford to add on more weight, as you’re just doing the ‘easier’ part of the squat.

For these, you’ll need to set the spotter heights at about half way down into your squat. Squat down and rest the bar on the safety bars. This helps to eliminate the temptation to use momentum to go straight back up again.

Squat Box

Squat boxes are great for helping you build strength, as well as allowing you to develop strength in your hamstrings – essential for pushing the weight back into your glutes.

They will also help to cut the Stretch Shortening Cycle (SSC) or more simply, your body’s natural momentum which helps you to push back up. Cutting this out of the movement helps you to rely on strength rather than physics.

Squat down, sit back onto the squat box and then push back up again. Remember to make sure your back stays straight the whole time.

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