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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Scan/Free weights & racks

Squat rack / power rack

Where the big barbell lifts happen.

Also called Power cage, Rack

How to set it upPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Set the hooks at upper-chest height
  2. 2Set the safety bars just below your lowest point
  3. 3Unrack, take two steps back and set your feet

New to it? Pick a weight you could lift about 15 times and do 2–3 sets of 10–12, resting 1–2 minutes.

Best exercises on it

  • Barbell Back Squat
    A#3 of 35 for american football · Barbell
  • Front Squat
    A#2 of 45 for functional · Barbell
  • Push Press
    A#3 of 45 for functional · Barbell
  • Good Morning
    A#10 of 18 for hamstrings · Barbell
  • Barbell Shrug
    A#13 of 35 for american football · Barbell
  • Overhead Press
    B#11 of 27 for shoulders · Barbell
  • Inverted Row
    B#28 of 40 for back · Bodyweight
  • Spanish Squat
    B#22 of 23 for skiing · Band
  • Rack Pull
    C#39 of 40 for back · Barbell
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