Best Full-body Power Rack Workout

Yes – powerlifting is a whole sport built around using a power rack to get a full workout.

The main lifts – squat, bench, deadlift – are possible to train either in a power rack or on the floor inside one.

You can also perform some of the most important and effective supplementary exercises in a power rack.

Rows, overhead presses (both seated and standing), and pull-ups are all staple exercises for a full-body workout that you can perform in just about any power rack – even the budget ones!

Access to these kinds of exercises make a power rack an invaluable investment for home gyms.

You can even work alternating pairs – like the front squat and Pendlay row, then the deadlift and bench press – to work the whole body in as few as 2-3 movements per day.

This has made programs like Starting Strength, StrongLifts, and GreySkull LP popular for simple, effective, time-efficient full-body barbell workouts in a power rack.

Yes – power rack workouts focusing on the big compound lifts are a key part of any strength training program.

This is because they’re the most effective use of most people’s time and offer a massive amount of returns for a relatively small amount of effort input.

This is a fantastic way to get more results from less time – and really provides the best value for a home gym.

The power rack is the best value choice for home gyms – it is cheaper than a treadmill or cable machine, and more effective for more people, with more versatility and options than almost anything else on the market.

Power racks can be used to aid in strength and muscle gains, fat loss, and sports performance.

They’re an invaluable item for strength training and physique change – and the single item I would start a home gym with.

When you start out with a power rack, you should typically look to get a weight set of around 140kg or 318lbs.

This is a standard set size that offers you the complete set of plates and gives you enough weight – including a 20kg barbell – to lift a total of 160kg.

This is a respectable weight for an intermediate liter in the squat and deadlift, and far more than you’re likely to need immediately.

Most beginners will not need more than 100kg, as the main focus is on developing good habits, building new movement patterns, and slowly progressing.

A full set like this will offer you plenty of options for getting the best results in the best time.

What you want to add beyond this is a pair of 2.5kg and 5kg plates, which bring the total up to 175kg, but with the option to progress in smaller jumps.

This microloading is a key factor in your ability to progress quickly and sustainably.

You can always add more weight later, but these tend to be the best value weight plate sets on the market.

If you can perform a given number of reps with good technique and a reasonable bar speed, you can add more weight for that rep scheme.

Equally, if you can perform a given weight for a given number of reps for multiple sets, you can perform that number of reps with more weight.

You should try to increase the weight regularly. Especially with a power rack, the worst case scenario is that you have to dump the weight on the safety arms and lower the weight.

What’s most important is focusing on good, basic technical form, and taking small jumps. These allow you to challenge yourself and get better results without drastically increasing your risk of failure, and improving your total training effectiveness.

Adding 5kg to your sets is a good idea – taking a 20kg jump is irresponsible and likely to end badly!