Squat Stands. Image credit: SAKufel.

Power Racks allow for maximal safety during lifts since they have safety pins to catch the barbell if something goes wrong. They also allow for plenty exercises since they usually have built-in Pull-up & Dip bars.

However a Power Rack takes a lot of space. Your ceiling might be too low. And moving your Power Rack is a pain each time you need that space for something else. A more practical & cheaper solution: Squat Stands.

Drawbacks of Squat Stands. Squat Stands need less space than Power Racks and you can find them at half the price. But Squat Stands have drawbacks too:

• Less Versatile. Squat Stands don’t work well if you Bench Press often. And you’ll need an additional Pull-up bar.
• Less Safe. Unless you use saw horses as safety pins to catch the bar, you’ll have to dump the weight when you get stuck on Squats.
• Bumper Plates. You need more expensive bumper plates if you plan to dump the weight. Otherwise you’ll break your bar & plates.

The only benefits of Squat Stands over Power Racks is that they take less place and are more mobile. They’re not cheaper in the long run since you’ll need extra equipment like a Pull-up bar or bumper plates.

Buying & Building Squat Stands. If you have the time & skills, build your own Squat Stands in wood. Otherwise I’d recommend the Ironmind Squat Stands. But at that price and if you have the place, a Power Rack is a better idea.

• Valor Fitness BD-3. Separate bar supports. Comes with short safety catch bars. Free shipping. But only handles 250lbs.
• PowerLine PSS60X. Takes more space since the bar supports are attached. But more stable. 5 star review. Free shipping.
• Ironmind Vulcan II+. Used at US Olympic centers. Adjustable for Bench Press. Optional Pull-up/Dip bar. Handles 1000lbs. But expensive.
• Homemade Squat Stands. Cost less than 50$ and takes 1 day work. Read this guide and this one (bottom). Check the pictures in this set.

How to Dump The Bar When Using Squat Stands. If you don’t use saw horses to catch the weight when you get stuck on Squats, you’ll have to dump the bar like Olympic weight lifters do all the time. 2 options:

• Dump Backwards. Move forward while dumping the bar backwards. Be quick so the bar doesn’t hit your back. Example. With Front Squats, you can drop the weight in front. Example.
• Dump Forward. Jerk the weight overhead to the front. Tricky since you might not be able to this with heavy weights. Check this video at 4:45.

Backwards is the safest way. Practice dumping the bar with lighter weights so you know what to do when using heavier weights. Remember you need bumper plates to avoid breaking your bar and plates.

Useless Gym Equipment Accessories. Image credit: crdunning.

There are tons of gym equipment accessories available. Unfortunately a lot of these are useless. Worse: you often get better results without them. Here are 7 popular gym equipment accessories you don’t need.

1. Belts. Some people at the gym always wear a belt. Because they have back pain or because they believe it prevents injuries. The problems with belts:

• False Sense of Security. Belts can give you an illusion of safety without fixing one of the main causes of injuries: bad technique.
• Don’t Prevent Injuries. You can still injure yourself wearing a belt. And if you do, the injury will be more severe. Read this post.
• Prevent Core Strength. Your natural belt (abs/obliques/erectors) won’t get stronger if you wear a belt all the time.

Only wear a belt past the beginner’s stage. When you’re doing heavy singles at 90% of your max. Otherwise lose the belt and use correct technique.

2. Gloves. To prevent callus formation and moisture from sweaty palms. Or because your hand hurts. Wearing gloves is a bad idea for 2 reasons:

• Make Grip Harder. Gloves add inches to the bar. This makes it harder to grip. Especially on pulling exercises like Deadlifts or Pull-ups.
• Prevent Proper Technique. To avoid wrist pain the bar must be close to your wrists on the Bench & Overhead Press. Impossible wearing gloves.

Drop the gloves and lift with your bare hands. Your hands will stop hurting after a while if you’re patient and let grow callus. 2 tips to minimize callus formation and improve your grip.

• Use Chalk. Chalk decreases callus formation by filling your skin folds and prevent moisture from sweat. Your gym forbids chalk? Use liquid chalk.
• Grip The Bar Correctly. The bar will slide down on pulling exercises like Deadlifts if you put it in your palm. Put the bar close to your fingers.

3. Bar Pads. Provide cushioning during Squats if the bar hurts your upper-back. Bar pads are useless for 2 reasons:

• Prevent Correct Technique. Padding makes the bar thicker, moving it upwards. This causes more forward lean and thus lower back stress.
• Useless with Heavy Weights. Bar pads only help with lighter weights. They won’t be of any help once the weight gets heavier.

The world record raw Squat is 948lbs/430kg. Without using a bar pad. If they can do it, so can you. Alternatives to the bar pad:

• Put The Bar Correctly. The barbell will hurt if you put it on your spine or neck. So put it where it should be: on your upper-back muscles.
• Tighten Your Upper-back. Shoulder-blades back and down. Chest up. Shrug your lower (not upper) traps to give the bar extra base.
• Be Patient. Especially if you just started. You might lack muscle mass in your upper-back. Keep Squatting, it will come.

4. Straps. Lifting straps help you to keep the barbell in your hands on pulling exercises like Deadlifts if your grip is to weak. However:

• Weaken Your Grip. Your grip will never get stronger if you always use straps. You’ll have to keep using them.
• Forbidden on Competitions. If you ever decide to compete, Powerlifting federations do not allowed lifting straps on Deadlifts.

Only use straps on Deadlift variations where you can’t use a mixed grip, like the Snatch Grip Deadlift. Otherwise bare hands. Andy Bolton pulled 1008lbs/458kg without straps. If he can do it, so can you. 2 tips.

• Grip The Bar Correctly. Put the barbell close to your fingers, squeeze it hard and use a mixed grip on your heavy sets.
• Use Chalk. Chalk decreases callus formation by filling your skin folds and prevent moisture from sweat. Your gym forbids chalk? Use liquid chalk.

5. Under Armor. The Under Armor t-shirt wicks away moisture and keeps you cooler. Great idea but not for weight lifting. Too constricting and the bar can slip if you wear it during Squats. Cotton t-shirts, like these ones, are better.

6. Perfect Pull-ups/Push-ups. The Perfect Push-up has rotating handles. The Perfect Pull-up is a pull-up bar that also has rotating handles. But the handles don’t move independently, so they’re useless. Alternatives:

• Push-ups Alternatives. If you have wrist pain, do them on closed fists or using hex dumbbells. Try Rings & Blast Straps for extra depth and balance. Push-ups against resistance bands or wearing an Xvest.
• Pull-ups Alternatives. Pull-ups using Rings, wearing a rucksack or an Xvest, towel Pull-ups, thick rope Pull-ups, …

7. Mirrors. To check how much “pump” you have after a set or to check your technique. Mirrors work for the former, but not for the latter.

• Give Only Info About 1 Plane. You can’t judge depth when Squatting in front of a mirror. You need to stand aside from it for this.
• Can Cause Injury. You can tweak your neck looking up during Deadlifts or Squats. Or looking to the side when standing aside from the mirror.
• Prevent Kinetic Sense Development. You’ll always rely on visual input vs. using proprioception to feel how your body moves through space.

You don’t have mirrors when playing football or tennis. You don’t need them for weight lifting neither. If you want to check your technique: tape yourself or ask someone at the gym to give you feedback.

Save your money and invest it in a quality Power Rack & barbell, gym equipment like resistance bands and books to get smarter. If you have doubts about any equipment, ask advice for free in the forum.