rpm power R2500 User manual

R2500
POWER RACK
SET UP & SAFETY GUIDE
Important: Please read instructions before use
Wichtig: Bitte lesen Sie vor der Verwendung die Anweisungen
Important : Veuillez lire les instructions avant utilisation.
Importante: Por favor lea las instrucciones antes de usar el producto.
Importante: leggere le istruzioni prima dell'uso

PRECAUTIONS
It is your responsibility to read and understand all warnings and instructions that accompany his
product. This is essential to safe operation.
Ensure that this squat stand always remains in an upright position with the two lowest bars
positioned firmly on the ground. This product should never wobble' and should only be used if it has
been placed securely on a flat, even stretch of ground.
Set up and use this squat stand in an area that is free from obstacles, particularly furniture and other
sharp objects. Make sure you have adequate room to use the equipment without interference from
other objects or people.
Never allow children to use this squat stand.
Never hang from or sit on this squat stand. Never shake this product, especially if there are weights
loaded on the bars.
Do not wear loose clothing or jewellery while using this squat stand.
Do not exceed the maximum load bearing of 300kg.
The approximate weight of the R2500 Rack is 68kg. This product is not intended for commercial use.
Inspect your squat stand before each workout. Periodically check all fasteners and screws to make
sure none have become loosened with use. Never place any load on the spotter deck or weight plate
storage holders without first checking the security of these elements.
Never attempt to exercise with a higher weight loading than you are physically able to handle.
For safety, it is recommended that you always use the spotter bars when performing any
barbell exercises.
Ensure that the spotter bars are set to the correct height, so that they may support the barbell if
needed. The same can be said for the rack height - ensure that the rack is suitably positioned, so that
it can securely hold your weights if needed.
Do not use this squat stand if any component is found to be worn or damaged.
Do not use this squat stand if you discover any pieces are missing prior to or during set up Please
contact RPM Sports immediately for advice in the case of missing pieces.
It is important to consult your doctor or physician before starting any form of exercise. Warm up
properly before engaging in weight resistance training. Stop exercising if you feel faint or dizzy, or if
you experience pain of any form.
Never overexert yourself while exercising. Always be aware of your own fitness level and ability when
it comes to using this piece of fitness equipment.
Storage and Use: Your product is intended for use in clean dry conditions. You should avoid storage in
excessively cold or damp places as this may lead to corrosion and other related problems that
are outside our control.

LIST OF PARTS

LIST OF PARTS

ASSEMBLY
Assembly Step 1.

ASSEMBLY
Assembly Step 2.

ASSEMBLY
Assembly Step 3.

ASSEMBLY
Assembly Step 4.

ASSEMBLY
Assembly Step 5.

ASSEMBLY
Assembly Step 6.

Spotter bars: It is very important that the spotter bars are set up at the
correct height before you begin exercising. Spotter bars act as safety guides
and will ‘catch’ the barbell should you not be able to return it to the stand.
For example, if you are performing a barbell squat and on the last rep you
realise that you do not have the energy to return to the upright position -
you can immediately crouch down low and let the barbell rest on the spotter
bars instead of your back. That way, you can safely get out from under the
barbell without risking injury.
It is recommended to set the spotter bars to a height that is just below your
shoulder level when you are in your lowest squat position.
Setting up the Power Rack for safe exercising:
Note: To accompany your barbell workout, it is always useful to have a
weight bench to increase the amount of exercises you can do with your
RPM Power® Power Rack. Using a weight bench in accompaniment with
this Squat Stand will not only increase the amount of exercises you can do,
but will help diversify your workouts, allow for greater muscle targeting
and will build overall fitness and endurance. We offer a selection of
premium quality RPM Power Weight Benches in our online store. Simply
check out our website www.rpmpower.com for more information.
Many of the exercises below require the use of an Olympic Weight Lifting
Barbell & Plates. Like the weight bench you can maximise the potential of
this product by adding a barbell & plates to your home gym collection.
Power Rack Exercises
Spotter decks and bar racking: To adjust the height of the spotter bar
and/or the bar rack, simply pull out the pull pins and, keeping the pin
outwards, slide the bar you wish to move to the desired height level.
Adjustments:

Barbell Exercises:
The RPM Power® Power Rack features an adjustable rack level as well as a
wide, adjustable spotter deck for assisting with barbell exercises. Weight
lifting with barbells is an intense form of strengthening that will build
powerful muscles across the entire body. Below are just some exercises that
you can perform with the dip station. We recommend trying these and
others to fully maximise the potential of your RPM Power® Power Rack.
Rack Level for Squats: Most people already know at which height they want
the barbell to sit at on the upper rack level, however we recommend
adjusting the rack level so that it holds the barbell just below shoulder
height. Ideally you should lift the barbell from the rack while already in the
squat position. It is not recommended to remove the barbell from the rack
in an upright position, as you may require that extra bit of height to lift the
barbell from the rack. To get that height, most people will go on their
tip-toes. Going on your tip-toes with a heavy barbell on your back can be
dangerous and you risk the barbell becoming unbalanced or falling, which
can cause injury to you and/or others around you.

Doing squats with a barbell and squat stand is an excellent way to develop
explosiveness, power and muscle in your legs. Done properly, this exercise
will develop serious base level strength.
First, ensure the rack level and spotter bars are correctly and safely
positioned and in line with your height (as outlined above).
Position the barbell bar (without weights) on the top section of the rack.
Chose weights you are comfortable with and attach them carefully to the
barbell. Always keep technique and form in mind before engaging with
any weight.
Place your hands on the bar and stand in a mid squat position so that your
traps (back, not neck) is solid underneath the bar.
Push upwards unracking the bar and take a step backwards.
Look forward at all times so that your head remains straight. This is the key
to maintaining form throughout the exercise.
With your feet shoulder width apart, lower your body in a controlled motion,
ensuring that your knees are in position above your feet throughout
the workout.
Spotter bars for Squats: It is very important that the spotter bars are set up
at the correct height before you begin exercising. Spotter bars act as safety
guides and will ‘catch’ the barbell should you not be able to return it to the
rack. For example, if you are performing a barbell squat and on the last rep
you realise that you do not have the energy to return to the upright position
- you can immediately crouch down low and let the barbell rest on the
spotter bars instead of your back. That way, you can safely get out from
under the barbell without risking injury.
For squats, it is recommended to set the spotter bars to a height that is just
below your shoulder level when you are in your lowest squat position.
Squats

When descending into the squat position, try and bend at your hip without
moving your back at all.
Once you have reached the squat position, drive up through your heels and
return to the starting position.
Repeat 8-10 reps based on your chosen weight. When finished, step
forwards and put the barbell back onto the rack.
Trains: Glutes, Hamstrings, Quads.
Dips
Your hands should be shoulder-width apart on the tip bars with your arms
straight. Squeeze your core and glutes then raise your chin and chest to
keep your body tight. From there, start the move by bending your elbows.
Dip down until your arms are at a 90-degree angle.
Pause at the bottom for a one or two count, then press back up powerfully,
ensuring you keep your core and glutes tight to prevent your legs swinging.
Don’t fully lock out your arms at the top; keeping a slight bend in your
elbows at the top forces your triceps to work harder.
Repeat this exercise 5-20 times, or do as many reps as you are
comfortable with.
Trains: Triceps, Abdominal, Pectoralis.

Start by taking a medium-width, double overhead grip on the bar, a few
inches outside the shoulders. Make sure that the bar itself is resting in the
middle of the palm, not in the fingertips. You can choose a thumbless grip
or you can wrap your thumb around the bar.
Lat Pull Down
Bent Over Low Pulley Row
Face the weight cable pulley and grab the bar either with an underhand or
overhand grip (whichever you prefer). Stand about 2 feet from the weight
cable and bend over about 45-degrees hinged at the hips, keeping your
lower back slightly arched and your knees bent.
Pinch your shoulder blades together behind you then pull the bar up
toward your abdomen until the base of your hands make contact with your
torso. Keep your elbows close to your sides all the time. Pause, then return
to the starting position and repeat.
Trains: Lats, Rear Delt, Trapezius
Sit down, making sure that your arms are fully extended and under load
when seated to maximize the stretch on the lats. Your feet should be flat
on the floor and your thighs firmly pressed into the bench. Tip: If your bench
has a foot anchor tuck the feel under for added stability.
Sit up as tall as you can, feeling the stretch on the lats and triceps. With your
chest up and back arched, pull the bar down to the middle to lower chest
(sternum). As you pull down, try to minimize leaning back.
Slowly and in a controlled matter release back overhead allowing a slight
stretch on the larms at full extension.
Trains: Lats, Rear Delts, Biceps.

The bench press is an excellent exercise that will engage muscles, such
as specs, triceps, shoulders and more. This exercise requires a weight bench
to lie on, whether that be at an incline, decline or neutral bench.
Lie on the bench, with the barbell in front of you resting on the spotter rack.
The barbell should be in line with your upper chest.
Grip the barbell bar with both hands and get into a comfortable position as
you prepare to lift.
Slowly raise the barbell above your chest.
Once it has reached full height, slowly bring it back down to chest level.
This is one rep, repeat 8-10 reps based on your chosen weight.
Trains: Chest, Arms, Shoulders
Note: We offer a selection of premium quality RPM Power® Weight Benches,
Weightlifting Bars and Plates in our online store. Simply check out our
website www.rpmpower.com for more information.
Bench Press
Bring it back down again and return to the starting position.
Repeat 8-10 reps based on your chosen weight. When finished, step
forwards and put the barbell back onto the rack.
Trains: Biceps, Shoulders, Core

@nsdpower @RPM Power
@rpm_power rpmpower.com
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