There’s such a wealth of information these days about different forms of exercise. Experts from all corners telling you what’s good for you and what’s bad for you. Advise on what the latest gimmick is and why it’s so much better than all that went before…and so on.
If you’re just starting out on your journey to better health and well-being it can be a bit overwhelming to say the least trying when you’re trying to figure out your plan of action. One moment you’re being told that it’s all about diet and that exercise is of minimal importance. Then the next you’re being told you can eat whatever you want so long as you count your macros and train frequently. Promptly followed by another “expert” telling you it’s all about cardio health and conditioning and that heavy weight training can actually be really bad for you. Then just when you’ve got your head around this the next article will be extolling the virtues of intense weight training and saying it’s the only form of exercise worth investing in…and so on! You see, I bet you’re feeling confused already.
So here’s a little tip…the best exercise is the one that works for you and the one you’re most likely to stick at consistently and frequently. Whether that’s weight training, golf, go-carting, salsa dancing or scuba diving! If you enjoy it and your body feels happy doing it, then that’s your exercise. Stick with it, apply consistency, frequency and balance and you’ll get where you need to be.
Squat rack with pull up bar resistance training
All that said, if you’re reading this article I’m guessing that, like me, your chosen form of daily gruelling activity is weight training! Yeay! Well it is the best type of exercise out there (yes, that’s meant to be ironic!) But joking aside, a balanced and progressive weight training regime has many proven benefits. By balanced what I mean is starting light, working on correct technique, getting expert advice where needed and listening to your body with regards to rest, nutrition, hydration and injury prevention and management. What I don’t mean is loading up on supplements and pre-workout, donning a string vest and a pair of spandex shorts and heading for the nearest available 250KG Barbell to perform your first ever deadlift with rounded back and weak core and no proper instruction!
Among those benefits of regular (balanced) weight training I mentioned earlier are:
- Increased bone density, so less chance of osteoporosis, particularly for us ladies.
- Increased metabolism…muscle burns so much more calories at rest (yes, that’s right…at rest, sitting on the couch watching TV) than adipose tissue, commonly known as the dreaded fat
- Mood booster…a more holistic and healthy long-term approach to fighting anxiety, depression and various mood disorders. Just wait and see how awesome you feel about life and about yourself after a good weight training session.
- Reduces risk of diabetes, improves sleep patterns, improves heart health, improves muscle and joint function, prevents back pain, improves balance and mobility, increases physical and mental endurance…yadee yadee yadee, jeez I could go on for days with this. You get my point…it’s just an inexpensive and healthy way to general, all round awesomeness!
Get results from your squat rack with pull up bar
Now unfortunately if you want to start seeing some results with weight lifting, I’m afraid it’s usually a question of upping the frequency to more than your GP recommended bare minimum of 20 minutes of exercise 3 times a week. But don’t worry, we’re not talking three hours a day here like some of those guys you see around the weight stack that seem to actually live there. (Like seriously! Do they keep a sleeping bag and a cooking stove in the gym storeroom or what!) There’s a happy balance in between and what I find works for me (and this is just me, everybody is different) is about 45 minutes to 1 hour a day, about 6 days a week, alternating between muscle groups.
So about 1% percent of the world’s population are in a position to go to the gym and shred their chosen muscle group every day for 2 hours, or even 1 hour! In this group tends to be rockstars, film stars and people who work in gyms. The rest of us regular folk need to work it around the futile commitments of earning a living, raising children, tending to housework (eugh!) and that all important one…not abandoning spouse completely in favour of lifting heavy things. So while it would be great to spend every waking hour living off protein shakes, working up a sweat and getting ripped at the local gym, it’s just not practical for most of us.
Workout at home
Here’s where the home gym comes in handy. Really handy in fact. You can do a lot of hard work and progressive weight training with a squat rack with pull up bar.
As you know squats are the ultimate in core and lower body compound strength training…and, for girls like me, they are of massive assistance in the ongoing battle against time and gravity and give you a rather fantastic butt! When they’re done correctly that is. Done incorrectly and with poor technique you’ll just end up with giant quads, sore hip joints and wonky knees that seem to randomly click out of place at inconvenient intervals throughout your life. So, just a little reminder…ask an expert before you load up the bar. General rule…the day after a good squat session, if you’re not experiencing any DOMS (Delayed Onset Muscle Soreness…or, that really sore but really good feeling the day after a new workout) in your butt muscles and your knees feel like somebody pumped them full of cement, you’re probably doing it wrong!
Pull ups and using a pull up bar
And as for pull-ups! Well, call me sexist but yes, men generally can do an average of 3 bodyweight pull-ups without much, if any, training (I like to think of it as a gift from nature because they’re generally not as smart as females!). Whereas us girls, no matter how fit and strong our lower half is, generally have to spend a few months working up to a single unassisted pull-up and go from there. This is just biology and something to do with us needing more lower body strength to walk around with babies hanging out of us in the cave and the guys needing to wrestle woolly mammoths and climb trees or whatever!
Anyway, that’s just the way it is. So it’s an extra challenge for the girls to get there and therefore, a pull-up bar is an awesome piece of kit to have in your garage (or living room or wherever you put it that means you’re likely to do them most frequently). And it’s a pretty awesome feeling when you start getting your first few pull-ups in.
And guys, just because you might be able to do two or three pull-ups already, that doesn’t mean you’re ready to apply for the Cross-Fit Games. Progress, increase intensity, add a weight belt, do negatives…there’s heaps to be done to build up those back muscles. So what are you waiting for…read on and check out some reviews of different models of squat rack with pull-up bar. Save your gym membership, invest in this and get ready to get shredded!
CAP Barbell Power Rack Exercise Stand
- SPECS -Assembled dimensions are 46" wide x 50" deep x 85" high
- CONSTRUCTION -The 11- and 12- gauge steel tubing allows this bench to meet and exceed ASTM testing...
- FEATURES - Built-in bar and weight storage. Double gusseted uprights provide exceptional stability...
- RELIABILITY - Durable powder coat finish and industrial zinc hardware provide exceptional...
- TRUST - Trust experience. CAP has been a pioneer in fitness for over 30 years and has locations...
Assembled Dimensions: 46 x 50 x 85 Inches (D x W x H)
Weight: 75 Pounds
Adjustment Positions: 30
Weight Limit: 300 lbs (bodyweight and barbell combined)
About the CAP Barbell Power Rack Exercise Stand:
With the main frame constructed from 12 and 14 gauge steel and 3 step powder coated to prevent rusting and increase durability, the CAP Barbell Power Rack is a great basic model to get you started in strength training. The overhead pull up bar is constructed from superior grade tubular steel, fully welded to mounting plates and reinforced with mini-gussets to ensure maximum strength and support when performing your workout routine. All parts of the steel frame are powder coated and sealed to prevent both interior and exterior oxidation.
This is a basic model and therefore does not come with any extras such as a Dip Station or Plyo Jump Platform. However, it is available at a good price and, for what you’re paying, will definitely get you started on your road to peak health and fitness.
The Good Bits:
- Can be adjusted down in order to be used as a rack for bench press as well…that’s a full body workout covered.
- The overhead bar is stable and suitable for regular pull-ups as well as assisted pull ups ring pull ups
- Handy storage posts on the back to store plates away in between training.
- Can be mounted to the floor for extra stability
The Bad Bits:
- Assembly a bit more difficult than it needs to be.
- Very basic model…no add-ons such as a dip bar or plyo station, and price does not include bar or plates, so there will be extra expense if you’re planning on doing squats or bench press.
- Pull-Up bar is possibly a bit low if you’re on the taller side of average.
What the Reviews Say:
A few mixed reviews on this one but the majority are positive, describing the product as a strong, sturdy basic model for a standard weight training routine. The general opinion seems to be that it’s not quite stable enough to perform kipping pull-ups or carry any kind of extreme weight during squats, so if you’re a cross-trainer this probably isn’t ideal for you.
Several reviews advise that there were missing or incorrect hardware parts on delivery and the standard of customer service from CAP wasn’t great.
What We Say:
For the price you’re paying it’s a good squat rack with pull up bar to get started on. It’s not top of the range but it does the job. Possibly a bit lightweight for extreme strength training and the dimensions might be a bit small for those of you who aren’t vertically challenged like me.
I’d definitely recommend it if you’re on the lighter end of the weighing scales and are looking for something to perform bodyweight exercises or suspension training type workouts on. Probably not for a power lifter though.
Titan Fitness Titan Power Rack Squat Deadlift HD Lift Cage Bench Racksstands up to cross fit pull up
- IMPROVE YOUR FORM: If you're not lifting weights right, you could strain or injure a muscle, putting...
- BUILD MUSCLE: Get ripped using Titan's Power Rack! It offers a total of 28 positions, accommodating...
- MADE FROM HEAVY-DUTY STEEL: Steel is renowned for its ability to support heavy loads without bending...
- ADDITIONAL INFORMATION: The squat rack features steel uprights that are 2" by 2". The chin-up bar is...
- ABOUT TITAN: At Titan, we pride ourselves in our excellent communication capabilities. We are always...
Assembled Dimensions: 48 x 48 x 83 Inches (D x W x H)
Weight: 107 Pounds
Height of Pull Up Bar: 80 Inches
Maximum Weight for Pull Up Bar: 107 pounds.
Adjustment Positions: 28
Weight Limit: 700 lbs (bodyweight and barbell combined)
About the Titan Fitness Titan Power Rack Squat Deadlift HD Lift Cage Bench Racks:
So we’re moving up a bit on the pay grade with the T-2 Series power rack from Titan Fitness. Suitable for performing bench press, squat, curls, shrugs, pull ups, military press and much much more, this model of squat rack with pull up bar has a wide walk-in design, allowing plenty of space for movement.
Constructed from steel with weight holders for handy storage and increased stability, this is a strong, sturdy piece of gym equipment that will suit all your weight lifting requirements, allowing for progression.
The Good Bits:
- HD J-Hooks included.
- Easy to assembly, expect 1 to 2 hours
- Nice large footprint of 4ft x 4ft.
- High weight capacity.
The Bad Bits:
- Too low for overhead press.
- Knurling a bit smooth on pull up bar.
- No additional attachments available for this specific model to add on exercises to your regime.
What the Reviews Say:
Mainly positive reviews on this one. Buyers state that the product feels strong, sturdy and safe with no fear of tipping or wobbling, even on kipping pull ups. The footprint of the rack is nice and spacious, allowing plenty of room for twisting and movement. It can be easily adjusted to any height you need. By all accounts, the customer service from Titan seems to be a good standard for any faulty or missing parts. Several reviewers stated that the rack didn’t seem to be fully square, allowing for a slight wobbly at the base as one leg sits lower. This can be easily rectified by putting some cardboard underneath. However, it shouldn’t be an issue on a product of this standard. However, it may have been due to flooring being unlevel rather than the equipment itself.
What We Say:
Definitely a step up from the previous model reviewed, and you will notice that in the price tag too. However, for the extra you’re paying you’re getting a much heavier duty piece of equipment. This will allow a lot more progression in your strength training and a greater range of exercises to be performed. If you’re planning to push yourself and steadily progress your weight training then this is definitely the better investment. Particularly if you’re on the taller or heavier end of the scale to begin with.
CAP Barbell Deluxe Power Rack (FM-CB8000F)
- HEAVY-DUTY CONSTRUCTION - Steel construction comprised of 12- and 14-gauge steel thickness; Overhead...
- DURABLE & RELIABLE - 3-step powder coat finish for exceptional durability; Gussets for extra...
- FEATURES - TWO plate posts, THREE band posts on each side to add resistance, TWO j-cup bar catches,...
- VERSATILE - Use this power rack to perform squats, bench presses, pull-ups and more; Target the...
- SPECS - Assembled specs 47-inches deep x 61-inches wide x 85-inches tall; Power rack weighs...
Assembled Dimensions: 47 x 61 x 85 Inches (D x W x H)
Weight: 106 Pounds
Footprint: 43 x 40 Inches
Adjustment Positions: 30
Weight Limit: 300 lbs on pull up bar and 300 lbs on bar catches.
About the CAP Barbell Deluxe Power Rack:
Constructed from a combination of 12 and 14 gauge steel, the CAP Barbell Deluxe Power squat rack with pull up bar is a step up from the basic model from the same company we reviewed earlier. This Deluxe model includes mounts for exercise bands, additional mounts for Olympic plates and floor mount tabs. As well as being highly adjustable and suitable for performing bench press on as well as squats and pull ups. All steel components are triple powder coated and sealed to prevent oxidizing, both internally and externally, therefore increasing lifespan of product. The overhead work station is fully welded to the mounting plates. As are all tube seams, to provide maximum strength and durability. The frame comes with mounting tabs so you have the option of mounting it to the floor for extra stability if you feel it requires it.
Frame only is included and does not include band, weights or other accessories.
The Good Bits:
- Includes mounting tabs so you can mount to the floor for extra stability. (Hardware not included).
- Includes mounts for exercise bands and suitable to use with TRX style equipment, allowing for a very diverse workout.
The Bad Bits:
- Feels a bit more confined than other models. Difficult to perform muscle ups or swinging horizontal movements.
- A bit of tipping and wobbling on vigorous pull ups or heavier weights.
- Weight plate holders are too large in diameter to hold 2” weight plates…design flaw!
What the Reviews Say:
Mixed reviews on this one with plenty of happy customers and several not so happy customers. Positive reviews state that it is good for the price you’re paying and it gets the job done. If you’re a beginner or intermediate trainer, looking to do some moderately heavy squatting, a few pull ups and a little bit of bench work. Several buyers experienced a little bit of rocking and wobbling when attempting heavier weights. However, there is an option to mount this rack to the floor to prevent this from happening.
Several reviewers stated that they were unhappy with the quality of this product, saying that they found the metal to be of poor quality than indicated and that the structure didn’t seem to line up well, causing wobbling and imbalance.
There seem to be lots of complaints about packaging arriving in terrible condition so I’m not sure who’s to blame for that but be prepared!
What We Say:
This squat rack with pull up bar is possibly a bit flimsy for any serious powerlifters out there. But for the average joe looking to get a bit fitter and stronger from their basement, it definitely fits the bill. It is a safe, sturdy and long lasting piece of equipment at a good price. If you’re looking to lift heavy and you think you’ll be approaching the weight limit anytime soon I’d probably go for something a little bit more robust.
Fitness Reality 810XLT Super Max Power Cage
- NOTE: 800 lbs weight capacity. Large walk in space providing easy side to side movement. New...
- 2" x 2" square steel frame construction. Two 3 1/4" long chrome lock on safety bars. Two 23" long...
- 19 adjustable height levels for the safety bars. Safety bars are Compatible with 7' Olympic bars,...
- Multi-position over head chin up/pull up grip bars. Olympic bar and weight plates not included
- Can be combined with the Fitness Reality 1000 Super max 800 lb capacity 12-position weight bench....
Product Dimensions: 50.5 x 83.5 x 46.5 Inches
Weight: 133.5 Pounds
Adjustment Positions: 19
Weight Limit: 800
About the Fitness Reality 810XLT Super Max Power Cage:
Available to purchase with or without the weight bench( at an additional cost). The Fitness Reality 810XLT Super Max Power Cage is a strong, safe and highly versatile piece of equipment for your home gym. Constructed from square steel frame with two chrome lock-on safety bars. With 19 different adjustment positions on the rack and 12 different adjustments positions on the bench, this squat rack with pull up bar offers a huge range of potential workouts to match your abilities and your goals. With a maximum weight capacity of 800 pounds you’ll be able to progress your lifting and strength training quite substantially.
Unlike other similar models the Fitness Reality 810XLT offers a multi-position overhead work station. This means you can vary your pull-up and chin-up routines and incorporate bands, rings and other accessories into your workout. This will increase intensity and progress your training.
The Good bits:
High weight capacity
Option to purchase with weight bench included
Multi-position overhead work station
Large walk in space
The Bad Bits:
Less adjustment positions than other models
Slight wobble during kipping but nothing major
What the Reviews Say:
Pretty much all great reviews on this one, stating that the product is easy to assemble and felt
sturdy and safe. Most reviews seem happy with the shipping describing it as fast and efficient. However, a few negative reviews advising that the packaging arrived in tatters and some hardware seemed to be missing. These are the only negative reviews however. As an assembled structure, all buyers seem happy with the quality and durability of the product.
Handy hint from a few reviewers: To speed up assembly you’ll need 2 socket wrenches on standby. Otherwise, you’ll double your assembly time.
What We Say:
From all product reviewed this would have to be my best pick. For the price you’re paying it’s strong, sturdy and versatile. The multi-position pull up bar is a big bonus and the two horizontal bars at the top give it a bit of extra stability than other similar models. This allows for kipping pull ups and so on.
Roomy inside the cage and with plenty of adjustment positions to tailor your workout to your specific needs. This squat rack with pull up bar will allow you to progress overtime. You won’t be looking for a replacement anytime soon…particularly with its high weight capacity.
4.5 Stars from Us!