The Power Rack: Forgotten Old-School Weapon for Busting PRs
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- Опубліковано 18 жов 2024
- I can help you destroy your old PRs,
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0:00 Intro
0:30 Origin of the Rack
3:40 Peanut's Secret Weapon
5:39 How to Use It
9:13 Different Heights
Never doubt your programming again.
Learn more at www.BaseStrength.com
"Big Dreams, Bad Genes" at www.Barbellapparel.com/Bromley
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The most versatile piece of equipment there is basically.
Yup, grab a decent one for your garage and there are almost limitless exercises. I've been training for a good 10 years and still come across new variations!
You can train every single muscle with one of these things, as long as you have a barbell. You can also do most calisthenics exercises with it. The versatility is insane.
Come on man, that's the the shrug and curl rack. Everyone here knows this.
Dont forget the dumbbell Bulgarian split squat, without actually being in the power rack
Thanks for addressing this common issue. I wish more folks would refer to it by its true name, the curl rack 💪
😂 how dare you?!
No, curls are banned
I was recently asked to help a local school redo their weight room. Since they typically have 16 students per class, I suggested 8 power racks so that the students could be divided into pairs with one lifting and one spotting, then switching. Of course, the huge benefit of using the power rack would be the ability to do nearly any movement in it, with safeties set, to drastically reduce the likelihood of injuries...
The response I got from the school's Athletic Director was "You mean 8 squat racks? Definitely don't need that, these kids don't really like to squat"
I might have bruised my palm from how hard I buried my face in it.
IE We don't want to pay for that.
One day when I'm rich I'll have one of these bad boys set up to benchpress or do barbell curls whenever I want.
Mine was 50 bucks. 😂. Good old pre-covid second hand gym gear sales.
You can get one for about 250 dollars. It's the plates that'll get you.
My Bench Press stalled hard. It only 2 weeks of pin work to get the ball rolling again. Probably the easiest way to add specialized variety to the powerlifts and overhead press. Thanks Bromley, good video
i can relate , i plateud für 2 years at 1x330lbs bench , after 1 month of pin press , it set a new pr of 2x330lbs
"It was so narrow you couldnt squat or bench press in it".
I dunno, I reckon you could've, and invented an ancestor to the smith machine while doing it.
This is great stuff Alex, thank you for the awesome content. I'm curious if you think these deadstop (+ some full ROM) training styles can be used in a comprehensive program/split for hypertrophy.
Some of the best gains I ever got was using Christian Thibadeau's Layer program a few years ago. Basically it involved just one big movement a day (slight decline bench from pins, sghp from blocks/pins, slight incline bp from pins, trap bar deadstops etc.) and doing deadstop reps using a 1-3RM training max ramp, followed by -10% off clusters, followed by another -10% off "high density" [basically rest pause using something like a 8RM-10RM, but end up doing 15 reps through a 5/4/3/2/1 rep scheme with 5-10 breaeths in between).
It was crazy when I and some friends started this, was like visual changes every week, sometimes eveyr other day!
Sterngth gains were good but it was really the hypetrophy/physique changes that were pretty amazing. Wonder if that kind of system using the rack/deadstops can be run consistently as a base program of sorts..
These documentary style videos are the best!
I have a steel half-rack in my flat, forged in Auckland N.Z, and even that has revolutionised my home training.
I read Bill West was known as 'Peanuts' because he, erm, ate a lot of peanuts. But 2:35 is making me think there may be another reason...
Yes read he was skinny when starting and would eat I think article said like 20 P and B sandwiches a day. Died homeless...
Even my budget cap rack has been life changing. The ability to work out in my own garage with a barbell, bench, and rack has made consistency much easier
Its where you store your power armor
How long after to take advantage of your overload to do some higher range work? Awesome video as always.
I do weighted pull ups on this thing. I apologise, but I need the thick bar sometimes to prevent golfer's elbow.
At least I'm not curling in it
Same. No shame in that.
At my gym, doing pull ups is already a rarity in itself.
Fook yeah - I just found the perfect way to improve my bench thanks to this video: specifically train the spot where you're weak at.
You should do more videos on rack training❤
Excellent content. Thank you bro
The Power Rack. The Center piece of the home gym
3:31 it is if you staryed your garage gym during lockdown, probably paired with some cement weights and other improvised devices.
Gahdayum Brom... Don't give away forgotten effective methods, bro. Damn it, mayne. Now more people are gonna accelerate their progress. Shieeeet.
Kidding aside, great vid, Brom.
You can even do conventional no-no's in a power rack, like thumbless pressing or beyond failure barbell training without anyone around. I bought one before I bought barbells.
Lots of swearing, can tell the passion for the squat rack is real
9:57 Those pins extremely close to your face is an accident waiting to happen.
my guy put on the scientific explanation just in case , well played 😏
Great video as always! Highly recommend microdermabrasion for those rashes if you havent tried it already it did wonders for my skin
We finally narrowed it down to a food allergy. Working on straightening it out
Dumbellington Bangers and Upsy Downsies are keys to a strong foundation
love me power rack.
I love the way you say shit lmao great vid bro
“The time of antiquity…”
Ahhh, pre-smart phone 🤠
Jerryrigged a back extension into mine and can also use it for nordics 👀
Question: do you think it would be a viable way to build strength through negatives (eccentrics) only on squats. So you load up the bar with more that you can lift up but can controllably lower down to the desired height. then unload at the bottom, crawl out, unload the plates, get the bar back to the j hooks, reload, rinse and repeat. if doing eccentrics only helps new lifters get strong to get their first pull-up, shouldn't this also work?
There's probably a use case for adding negatives at certain parts of a block, but as your description shows, it's a clunky and time consuming method of getting a basic training stress and there isn't reason to think it's better for getting stronger (or even sufficient by itself). This is mainly why I think pullup regressions are trash for people who struggle with pullups compared to doing regular back work with other exercises. No one treats their barbell training this way and for good reason.
So would you say that doing things like rack pulls with more than your deadlift weight will help put weight on to your deadlift even though it isnt always specifically training your lockout?
Oh no bill!
The power rack carries my home gym
The Rogue R3 (2x3 version) is the best power rack ever made
Louis Simmons thought so. Hard to argue with that. I do love my Rogue RM4 though. It's quite beefy.
I agree really, but just to attempt the opposite case, if you want general health and a good looking physique, there is no need for heavy training. It is not the answer it seems to be,
But if you like lifting heavy, power rack is absolutely you4 friend. Could save your life.
I'd definitely get one if I had the space and the money.
Yurrrrrrrrp!
Last time I was this early my wife complained about it.
“came”
@@pretty_flaco 😉
Yeah, but she's a diva...
Hoffman " invented " isometrics to cover up dianabol
The dream for my home gym is to one day get a power rack.
Think bid Jeffries (rip) squatted 1000lbs from the bottom.
No mention of how Bob Peoples had built one back in the 40s?
Blud literally directly mentioned it
@@Forhekset525 where at?
@IncompletenessTheorem at 3:27 i believe it cuts away to him addressing it but basically his opinion is that what bob made isn't really similar enough to a modern power rack so he's not really going to talk about it is my takeaway
@@Forhekset525 Ahh that's what I get for listening to a video, as opposed to watching it lol
@@IncompletenessTheorem fair enough lol I've done that too
Too broke to get one of these
Save up, it's worth it. It took me a year, but it's worth every bloody cemt.
Thumbs down! Now it's going to be harder to get a power rack at the gym 🤣
Post twiddlethrust PR or gtfo
Always hate it when people take my wrist curl rack.