The power rack or cage is for many lifters a piece of gym equipment forgotten, in which only barely hanging a towel or through the exercise of squats. Many gyms so users are unaware of the use and employment of this wonderful piece of equipment and its advantages and benefits within the sports training, not only for the powerlifter but also for the bodybuilding and fitness-sports. The cage or rack is comprised of four steel columns, each of which has holes spaced at intervals, usually at intervals between 5 and 10 cm from the bottom up to the highest of the pillars, along with them, the cage or rack is crossed from side to side for a few steel pins, in which the bar supports to perform various exercises. This allows the weightlifter to work from different heights, partial movements in which it can move heavy loads or Quilaja, in order to work or improve muscle critical points or weak links of the various competing or training exercises in which they have weaknesses during implementation of a technical exercise. The cage or rack serves multiple purposes, but one big advantage is that of being able to train safely in the event that you can not control the bar and this fall while performing an exercise. The correct use of the cage can cause muscles, tendons and ligaments strong. The exercises in this device may help the weightlifter to "break" or improve their weaknesses in many different exercises. This is the case of the Force in a bank if a powerlifter fails halfway regularly rise during this exercise, to overcome this problem, the weightlifter can place pins on the critical length that presents and do the exercise from there. So the powerlifter training this particular portion of the movement in order to overcome this flaw or weakness in muscle strength. Weightlifter simply pushes the bar from the pins to the total extension or termination of movement (in English is called to this work lockouts) and back to return the bar to the pins to start a new repetition. It is important to bear in mind that the bar should rest entirely on the pins before starting a new Repetition, "must be annulled completely rebound. This also will strengthen tendons and ligaments and removing the momentum and encouraging the reactive force, which is vital to the bar taken from the chest to the judge's order. Basically the power rack is used for the three competitive basic exercises: squat, bench and power takeoff. These basic exercises are the key elements to work in a routine, for those who want to be strong. Fourth exercises such as squat, half squat, squat taken from the bottom, taken from squat and squat holds, likewise, closures or terminations bench strength from various heights, partial take-off below knee, from knee and above the knees, are some exercises that can run on this device. With some creativity you can find the most varied and effective exercises to improve preparedness and competitive set.Moreover, you can perform exercises for the shoulder and triceps from different heights. All these exercises can be used with remarkable results in sports training, the cage or rack is a piece of equipment that can not miss in any gym and less in preparing competitive powerlifter. One of the major mistakes of the weightlifters overtraining is caused by the overuse of high Quilaja involved that are handled in this unit during training. The sets and reps is a matter of perception particular and objectives to be achieved in line with the cycle or stage of sports training that this face, but are recommended for three to five sets and reps between three and seven per year. - remember that it is to build strength and fitness in this unit. It is advisable to train a first step in full motion and then move on to rack to execute the same movement in part to the desired height according to particular needs. For example, once you have completed your regular workout on takeoff, then carry out some sets and repetitions of this movement in the cage in response to the above, plus that in this way offer an excellent job both as to the trapeze extensors of the spine. Remember the saying used by the Americans and Europeans who are "encouraged, not to destroy." Finally, remember that the above coupled with the achievement of an excellent sports training must meet the Fundamental Principles of Sports Training such as carrying a periodization of training and programming, individualization of the charges, adequate recovery between sessions, the orderly progression of the charges, and a planned relationship between general and special fitness training with a view to the competition, ensuring a proper balance between the burdens and balance both the preparation and the competition to achieve high scores. ..

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