[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-squat-rack-power-rack":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":67,"createdAt":231,"updatedAt":232},"d735b8b3-20cc-5c4f-bcf6-4ea0a1c535a5","Squat Rack (Power Rack)","squat-rack-power-rack","The undisputed king of the weight room. Provides a stable, adjustable station for heavy barbell lifting with safety catch arms.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Fsquat-rack-power-rack\u002Fimages\u002Fsquat-rack-power-rack_1.webp",[8],null,false,[13,19,25,31,37,43,49,55,61],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"03894aa2-313e-50e4-a191-65297f60ab25","shoulders","Shoulders",30,"routine.filters.shoulders",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"41544f7e-8b52-59be-9c75-7ed0d5bf5547","biceps","Biceps",40,"routine.filters.biceps",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"d14e1b7e-f0cf-5b4d-a65e-027a5a882715","triceps","Triceps",50,"routine.filters.triceps",{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},"e24be9bf-bfb3-5505-802b-88b02c952b1e","forearms","Forearms",60,"routine.filters.forearms",{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},"73537600-fdf1-55cd-873f-232852ac0fda","quadriceps","Quadriceps",70,"routine.filters.quadriceps",{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},"e60a8d3c-fc43-5ba9-bfec-12cc2a310c8b","hamstrings","Hamstrings",75,"routine.filters.hamstrings",{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},"db18e205-fafd-552a-9527-6b76a6f5b23a","glutes","Glutes",90,"routine.filters.glutes",{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},"8a4b2024-662b-5450-89b3-2ad026c9a435","abs","Abs",100,"routine.filters.abs",[68,89,106,124,141,158,176,195,213],{"id":69,"slug":70,"imageUrl":71,"name":72,"description":73,"popularity":74,"aliases":75,"localeName":10,"isCompound":76,"loggingTypes":77,"createdByUserId":10,"isFavorited":11,"primaryCategory":79,"categories":80,"videos":85,"lastSessionSets":86,"createdAt":87,"updatedAt":88},"252daa69-fb7f-504b-8a6e-b186389e96f1","barbell-back-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-back-squat\u002Fimages\u002Fbarbell-back-squat_1.webp","Barbell Back Squat","Set the bar in a power rack just below shoulder height with safety arms positioned for your planned depth. Place it securely across your upper back, step out, brace, and squat by bending hips and knees together while keeping the whole foot grounded. Descend only as far as you can maintain balance and trunk control, then push the floor away to stand. Keep knees generally tracking with toes and the bar over your base of support. Avoid unracking on tiptoes or taking unnecessary steps; use spotters, safeties, and a stance and bar position suited to your proportions.",112,"highbar lowbar",true,[78],"weight_reps",{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[81,82,83,84],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-05-09T00:28:05.586+00:00","2026-08-07T11:03:35.331+00:00",{"id":90,"slug":91,"imageUrl":92,"name":93,"description":94,"popularity":47,"aliases":95,"localeName":10,"isCompound":76,"loggingTypes":96,"createdByUserId":10,"isFavorited":11,"primaryCategory":97,"categories":98,"videos":102,"lastSessionSets":103,"createdAt":104,"updatedAt":105},"3a11fda7-3b1a-5d90-937c-7a126573786a","barbell-front-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-front-squat\u002Fimages\u002Fbarbell-front-squat_1.webp","Barbell Front Squat","Set the bar in a rack near collarbone height and support it across the fronts of your shoulders with a clean, crossed-arm, or strap-assisted grip. Step out, lift the elbows, brace, and squat with the whole foot grounded. Descend only while you can keep the bar balanced over your base and elbows from collapsing, then push the floor away to stand. Avoid holding the bar in your hands or forcing wrist extension to create the rack. Use safeties, and choose a grip, stance, and depth that suit your mobility and proportions.","frontrack",[78],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[99,100,101],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-05-09T00:28:05.594+00:00","2026-08-07T11:03:35.344+00:00",{"id":107,"slug":108,"imageUrl":109,"name":110,"description":111,"popularity":35,"aliases":112,"localeName":10,"isCompound":76,"loggingTypes":113,"createdByUserId":10,"isFavorited":11,"primaryCategory":114,"categories":115,"videos":120,"lastSessionSets":121,"createdAt":122,"updatedAt":123},"31375da7-2511-53dd-8369-4d3642429af2","rack-pull","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Frack-pull\u002Fimages\u002Frack-pull_1.webp","Rack Pull","Set the rack pins or blocks to a deliberate height, commonly below or around the knees, and place the bar over midfoot. Hinge to grip it, brace, remove the slack, and extend the hips and knees to stand with the bar close. Return it to the supports under control and let it settle before the next repetition. Avoid bouncing the bar or setting pins so high that you can handle a load your grip, rack, or position cannot control. Starting height changes the exercise substantially, so record it and use a stable rack rated for the load.","partial block deadlift",[78],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[116,117,118,119],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[],[],"2026-05-09T00:28:05.603+00:00","2026-08-07T11:03:35.358+00:00",{"id":125,"slug":126,"imageUrl":127,"name":128,"description":129,"popularity":35,"aliases":130,"localeName":10,"isCompound":76,"loggingTypes":131,"createdByUserId":10,"isFavorited":11,"primaryCategory":132,"categories":133,"videos":137,"lastSessionSets":138,"createdAt":139,"updatedAt":140},"048fcf9b-dbee-5496-9652-28b55798c905","barbell-lunge","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-lunge\u002Fimages\u002Fbarbell-lunge_1.webp","Barbell Lunge","Set the bar in a rack, place it securely across your upper back, and step out with enough clear space and safeties where practical. Step forward into a stable split stance, bend both legs to a controlled depth, and push through the front foot to return. Keep the front knee following the toes and the bar balanced over your base. Avoid stepping on a tightrope line or rushing the return while the bar is moving. Establish the pattern with bodyweight or dumbbells first; barbell loading raises balance and bailout demands, so use spotters when appropriate.","walking weighted",[78],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[134,135,136],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[],[],"2026-05-09T00:28:05.613+00:00","2026-08-07T11:03:35.371+00:00",{"id":142,"slug":143,"imageUrl":144,"name":145,"description":146,"popularity":35,"aliases":147,"localeName":10,"isCompound":76,"loggingTypes":148,"createdByUserId":10,"isFavorited":11,"primaryCategory":149,"categories":150,"videos":154,"lastSessionSets":155,"createdAt":156,"updatedAt":157},"b546b598-7659-56d3-9539-c0206cf87794","barbell-good-morning","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-good-morning\u002Fimages\u002Fbarbell-good-morning_1.webp","Barbell Good Morning","Set a light bar across your upper back as for a squat, stand with soft knees, and brace. Push your hips back while keeping the bar over your base and spine steady, stopping when hamstring tension or trunk control limits the hinge. Drive the floor away and extend the hips to stand. Do not chase a torso-parallel position, round forward, or begin with a load you cannot reverse smoothly. Use rack safeties and learn the hinge with a dowel or empty bar; stance, knee bend, and individual mobility determine the useful range.","hinge",[78],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[151,152,153],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[],[],"2026-05-09T00:28:05.623+00:00","2026-08-07T11:03:35.384+00:00",{"id":159,"slug":160,"imageUrl":161,"name":162,"description":163,"popularity":23,"aliases":164,"localeName":10,"isCompound":76,"loggingTypes":165,"createdByUserId":10,"isFavorited":11,"primaryCategory":166,"categories":167,"videos":172,"lastSessionSets":173,"createdAt":174,"updatedAt":175},"116e4112-a326-5dcf-85a7-6494169a8080","barbell-overhead-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-overhead-squat\u002Fimages\u002Fbarbell-overhead-squat_1.webp","Barbell Overhead Squat","Use a rack or controlled snatch-grip press to place a light bar overhead, with hands wide and elbows firmly extended. Brace, keep the bar balanced over midfoot, and squat while actively reaching it upward. Descend only as far as you can maintain foot pressure, trunk position, and a stable overhead bar, then stand without letting it drift. Do not learn this under heavy load or force depth through painful shoulders. Practice with a dowel or empty bar, use bumper plates and clear dropping space when appropriate, and adjust grip width to your mobility and weightlifting purpose.","ohs",[78],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[168,169,170,171],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-05-09T00:28:05.632+00:00","2026-08-07T11:03:35.396+00:00",{"id":177,"slug":178,"imageUrl":179,"name":180,"description":181,"popularity":182,"aliases":183,"localeName":10,"isCompound":76,"loggingTypes":184,"createdByUserId":10,"isFavorited":11,"primaryCategory":185,"categories":186,"videos":191,"lastSessionSets":192,"createdAt":193,"updatedAt":194},"19553716-90c8-5922-82c5-4e016997480b","barbell-zercher-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-zercher-squat\u002Fimages\u002Fbarbell-zercher-squat_1.webp","Barbell Zercher Squat","Set the bar in a rack around waist height, cradle it in the bends of your elbows, and clasp your hands or keep the forearms parallel. Step out, brace, and squat between your feet while keeping the bar close to your torso. Descend to the depth you can control, then extend the hips and knees together. Avoid rounding around the bar or letting it slide toward the forearms. A pad, towel, or thick sleeves can reduce elbow discomfort, but the front load still stresses the trunk and spine; use safeties and do not describe it as compression-free.",15,"frontloaded",[78],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[187,188,189,190],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-05-09T00:28:05.642+00:00","2026-08-07T11:03:35.407+00:00",{"id":196,"slug":197,"imageUrl":198,"name":199,"description":200,"popularity":201,"aliases":202,"localeName":10,"isCompound":76,"loggingTypes":203,"createdByUserId":10,"isFavorited":11,"primaryCategory":204,"categories":205,"videos":209,"lastSessionSets":210,"createdAt":211,"updatedAt":212},"390ce35b-f7a8-5aa9-9658-1ba0423d174c","barbell-bulgarian-split-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-bulgarian-split-squat\u002Fimages\u002Fbarbell-bulgarian-split-squat_1.webp","Barbell Bulgarian Split Squat","Place a stable low bench inside a rack, set the safeties, and unrack the bar securely across your upper back. Step into a split stance and place the rear foot on the bench, then lower through the front hip and knee and push through the whole front foot to stand. Keep the front knee tracking with the toes and pelvis controlled. Avoid a bench height or stride that makes balance dictate the depth. Master the dumbbell version first, use spotters when appropriate, and increase barbell load only while you can enter, exit, and bail out safely.",31,"rearfoot unilateral",[78],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[206,207,208],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[],[],"2026-05-09T00:28:05.650+00:00","2026-08-07T11:03:35.417+00:00",{"id":214,"slug":215,"imageUrl":216,"name":217,"description":218,"popularity":23,"aliases":219,"localeName":10,"isCompound":76,"loggingTypes":220,"createdByUserId":10,"isFavorited":11,"primaryCategory":221,"categories":222,"videos":227,"lastSessionSets":228,"createdAt":229,"updatedAt":230},"c4a72d69-8c81-561a-aad8-a6fc9f493b98","barbell-thruster","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-thruster\u002Fimages\u002Fbarbell-thruster_1.webp","Barbell Thruster","Take the bar from a rack into a secure front-rack position, with feet in your squat stance and room overhead. Brace and front squat to a controlled depth, then drive the floor away and use the rising leg momentum to press the bar overhead. Finish stacked, lower it back to the shoulders, and reset your breath. Avoid pressing too early, letting the bar move around your face, or continuing after timing breaks down. Use bumper plates, clear dropping space, and a load you can receive and lower safely; smooth bar path matters more than speed for its own sake.","squatpress",[78],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[223,224,225,226],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[],[],"2026-05-09T00:28:05.660+00:00","2026-08-07T11:03:35.427+00:00","2026-05-09T00:28:07.378+00:00","2026-06-05T00:31:50.085+00:00"]