The height of the squat rack should be adjusted according to your height and squat posture. Generally speaking, the height of the rack should be slightly higher than the person's shoulders, which can be adjusted by the height of the barbell. Make sure the position of the barbell is suitable for your height so that you can maintain balance when squatting.
The correct grip can avoid wrist injuries and improve training results. Hold your hands slightly wider than your shoulders, tighten your shoulder blades, straighten your back, exert your core strength, and lift the bar steadily.
When doing squats, it is very important to maintain body stability. Make sure your feet are stable, adjust the weight of the barbell, avoid knees buckling inward, sit back with your hips, and squat until your thighs are parallel to the ground like sitting on a chair.
Pay attention to breathing when using the squat rack, take a deep breath, hold up your chest when inhaling, relax your chest when exhaling, and slowly squat down.
To adjust the height of the protection bar, it is recommended to set it below the lowest point of the squat, so that even if you are exhausted, you can safely put down the barbell to avoid injury.
Choose the right squat rack type according to your personal needs. The Smith squat rack is suitable for beginners because its fixed trajectory can stabilize the movement trajectory of the barbell and reduce the risk of injury; the free squat rack is suitable for fitness experts with some experience because it provides a larger range of motion and freedom.