Built in the Cage: Why the Power Rack is Non-Negotiable

“On my way to the cage - I'm getting taught a lesson
On my way to the cage - I'm choking on the medicine
On my way to the cage - I'm stepping hard on four-leaf clovers
On my way to the cage - I'm learning the same thing over and over…”

-The Rollins Band, On My Way to the Cage

There’s a lot of shiny junk in most gyms—machines that do the thinking for you, mirrors to admire your bro-pump, and cardio rows full of people trying to sweat their way away from the iron. But tucked in the corner, usually collecting chalk dust and rust, is the power rack, the cage. It's not flashy. It doesn’t move. It just holds the bar—and holds you accountable. If you’re serious about building strength, muscle, and grit, the rack isn’t optional. It’s where the real work happens—and everything else is just noise.

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The power rack is the cornerstone of any serious gym. It's the first piece I program around in every training plan I build, and if you’re building out a basement gym, it’s the one place where you don’t cheap out. A good rack lets you do just about everything you need to build real muscle and real strength.

This classic 2x2 power rack from EliteFTS has been with me for over 20 years and is the rockstar of my gym. Check out my custom pull up bar!

So what makes a good power rack? Here's the checklist I use:

• ✅ 2x2 or 2x3 steel frame and supports — sturdy enough to outlast your training career

• ✅ Elevated base — for wide-stance squats and proper deadlifting clearance

• ✅ Rod and pin spotter arms — not just for safety, but for special movements like pin presses

• ✅ Shallow J-cups — so you can unrack the bar more efficiently

• ✅ 1” hole spacing in the bench zone — for better pin positioning and pressing variety

• ✅ Pull-up bar — non-negotiable

• ✅ Weight storage pegs — especially useful in home gyms to keep the setup clean and tight

Pair your rack with a solid adjustable bench, a good barbell, and a pile of plates, and you’ve got everything you need. The barbell is the other place you should spend real money. A top-quality power bar will last forever if you treat it right. My go-to is the original Texas Power Bar—tough, sharp knurling, built for serious work.

That said, I recommend grabbing a cheaper “beater” bar too, especially if you’re going to be doing movements like pin pulls, rack presses, or anything that might beat up your main bar.

As for plates, here’s what you need to load in 5 lb jumps:

• 1 pair of 2.5s

• 2 pairs of 5s

• 1 pair of 10s

• 1 pair of 25s

• Then stack 45s based on your strength level

Sure, dumbbells, kettlebells, and machines all have their place. But if you’ve got a good rack, barbell, and adjustable bench? You can do everything that actually matters.

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What Can You Do with This Setup?

Glad you asked:

• Squat

• Bench Press

• Deadlift

• Military Press

• Pull-Ups

• Barbell Rows

• Barbell Curls

• Triceps Extensions

• Pin Presses (any height)

• Pin Squats (aka Anderson/Bottom-Up Squats)

• Rack Pulls

• Floor Press

• Pullovers

• Isometric Squat, Bench, and Deadlift Holds

• Incline Press

• Decline Press

• Good Mornings

• Romanian Deadlifts

• Jefferson Curls

• JM Press

• Close-Grip Bench

...and a lot more.

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Lasting strength is built with the basics. And the power rack is as basic—and as essential—as it gets.

I remember being at Westside Barbell when Louie Simmons pointed at the reverse hyper and glute-ham raise and said, “That’s where you get strong...” then he pointed to the power rack and said, “That’s where you prove it.”

Wise words from a strength legend.

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I hope you enjoyed this week’s article, and until next time, stay strong and healthy!