Rogue Froning RML-4100 Power Rack

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Rogue Froning RML-4100 Power RackReview Facts

For those of you who are not familiar, Rich Froning is a legendary Cross-Fit celebrity and an inspirational member of the whole fitness community. Rogue Fitness supplies the power racks for the World CrossFit Games. Together they teamed up to make a signature power rack and named it the Rogue Froning RML-4100. 

They started the popular R-4 Power Rack which has a Westside-inspired design. It has the 3 inch by 3-inch 11-gauge steel uprights which makes it one of the sturdiest and strongest racks in the industry. This rack is built at the Rogue Fitness headquarters in Columbus, Ohio and is built to withstand small garage gyms, facilities that are for professional strength training, military training bases, and collegiate weight rooms as well.

Editor's Pros & Cons
Pros

This rack is a collaboration with one of CrossFit's most talented athletes.

It comes with a set of 43-inch safety straps

Comes with bare single steel pull up bar

Cons

It might be too tall for a lot of gym areas at 100 inches tall, taller than a standard Rogue rack

Features

Features

The Rogue Froning RML-4100 starts with the same design as the R-4 power rack. It is constructed from 3 x 3-inch heavy-duty steel uprights for the ultimate level of structural integrity when you’re squatting with heavy loads. As the Froning name suggests, the R-4 design has been customized to provide the ultimate in what every CrossFitter looks for in a power rack.

At 100 inches, the uprights are taller than the R-4. Rogue Froning RML-4100 allows you to perform a greater range of over the head movements and pull up exercises such as muscle-ups. A bare steel pull-up bar allows for enhanced gripping power when performing high rep pull up workouts.

This unit ships with a pair of 43-inch safety straps. These provide a simple but extremely effective way to protect your body and the bar when performing your heavy lifts. This Froning Edition Monster Lite rack is compatible with a large range of additional extras, including the Monster Matador, Monster Safety Spotter Arms, and the Monster Landmine. As with all Rogue racks, this edition also features the Westside hole system that varies between 1 inch and 2-inch hole spacing to allow for precision bar placement.​
Who Is Rich Froning?

Who Is Rich Froning?

If you have followed the fitness community for long, you have heard of Rich Froning. He dominated the CrossFit crown for years by winning men’s titles in the CrossFit Games for four years in a row, from 2011 through 2014. Froning was a firefighter from Cookeville, Tennessee, until he started CrossFit in 2009. He debuted in the Games a year later and finished second. From then on he continued to defeat challengers and remain at the top of his sport. After he stepped away from the individual competition, he won four more times as a member of the Mayhem Freedom which was the champions of the Affiliate Cup for four years, from 2015 to 2019.

Now Froning has assisted in developing his own line of athletic equipment, including med balls, barbell, speed rope, and a line of t-shirts. He also wrote a book about his experiences. When it came time for a power rack, the whole Rogue team worked to build the ultimate, CrossFit rack tailor-made and featuring all the elements which were chosen by Froning himself.
Materials

Materials

The RML-4100C, which is made in America, has the same core as a lot of the other Rogue Fitness racks. It has a Westside design with 3-inch x 3-inch steel 11-gauge uprights. It is put together with sturdy, 0.625-inch hardware. It goes one better though. This rack has standard uprights which are taller at 100 inches featuring the R* logo, for Rich Froning. It is also equipped with a single steel pull-up bar, which offers amazing grip when it comes to high-rep workouts. The whole thing is protected with a powder coat black-matte finish which is one of the most durable throughout the industry.
What This Purchase Includes

What This Purchase Includes

The RML-4100 ships with the rack of course. It comes equipped with hardware that is black zinc, which is sturdy and durable. It also comes with a pair of J-Cups with inserts made of UHMW plastic. There is also a bare steel 43-inch single skinny pull up bar. The ends have a black powder coating. The cross member along the back has the Rogue branding that is laser-cut and a stainless steel backplate. This rack also comes with four black zinc band pegs so you can add even more resistance to your workout.

The RML-4100 also comes standard with a set of 43-inch safety straps. This system gives you a simple solution to help protect your body and your equipment during even the heaviest lifts. This set is only compatible with the Rogue rigs and racks. It includes thick-formed steel brackets and pin, and a pair of reinforced black nylon straps which are rated for over 10,000 pounds. These straphangers can be mounted at different heights so you can position the strap to catch the barbell and roll it safely away from you.
Accessories

Accessories

There are a number of accessories that are compatible with the RML-4100C, which include the Monster Matador, Monster Safety Spotter Arms, Long Plate Storage, and many more. The Monster Matador gives you a fully adjustable, heavy-duty dip station. It features the super sturdy anchoring system and comfort-grip, angled handles for a wide range of grip options. The dipping exercises help with strength and endurance. With the simple installation and reliability, it will definitely be a helpful addition.

We highly recommend you get a set of the Safety Spotter Arms, especially if you work out in your gym alone. These arms are designed for protecting the bar but especially for protecting the lifter. Since safety arms have to be strong and depending, these are made of 11 gauge steel tubing with welded on end plates for even more safety. They also feature a plastic insert to protect your bar knurling.
Safety Straps

Safety Straps

A pair of 43-inch safety straps come standard with the RML-4100. This is a huge plus in our book because the company is obviously conscious of your safety. These straps will provide you with a simple and efficient way to protect not only your bar but especially your body when you are working with your heavy lifts. The strap has two brackets that are formed and 5/16 inches thick and a securing pin. The tough nylon straps are three inches wide and rated for intense weight. You can adjust the heights of the strap sides and set them up so that if the bar drops while you are working with a heavy weighted bar, it will roll away from you.

In the new version, the design has been updated to a J-Cup style pin and swing system, which lets you make height adjustments quickly and easily without having to take out the pin. You just put the pin at the height you want, swing down the clasp and then the safeties are ready.
Effectiveness

Effectiveness

Many athletes believe that if you are going to make real gains you need a power rack in your gym. A power rack is used for barbell exercise and is basically a steel cage that you stand in while you are exercising. They have safety bars you can adjust to various heights to spot you during your workout.
The RML-4100 is a power rack that is specially designed for CrossFit workouts as well as the normal exercises. You can do several different exercises including lunges, bench press, shoulder press, calf raises, bent over row, bicep curls, shoulder shrugs, and deadlifts. Of course, most of the exercises are classic power lift. The power rack is designed to spot you during these moves, which is so much safer if you are working out by yourself or if you are using more weight that one person could spot safely.

Since the power racks have become more popular in home and garage gyms, many more options are available. The RML-4100 has a pull-up bar included and is compatible with the attachments from Rogue Fitness so you can do other exercises like dips, lat pulldowns, and rows. You can order the accessories separately to get exactly the tools you want for the work out that will get you to your goals.
Power Rack vs Squat Rack

Power Rack vs Squat Rack

There is a debate about the difference between a power rack and a squat rack. Some say there is no difference, but actually there is. A power rack has four vertical uprights and at least two horizontal bars which creates a cage you are inside while you are using it. A squat rack has two vertical uprights so there is not a cage. It is more of a stand that holds your barbell at the right height during squats.

Some people call the squat racks “half cages,” because basically it is half a power cage. A power rack is safer because you are working inside a cage full of safety bars on each side so you get a better spot for safety. You can adjust the height of the safety bars to wherever you need for the exercise you are doing, and the power rack can provide a huge variety of exercises you can use to customize your workout. Power rack usually holds more weight than a squat rack too. Especially if you are into doing some seriously heavy lifting, the power rack is probably your safest bet.

The disadvantages of a power rack? Probably the biggest one is space. Power racks tend to take up a lot of it. Most of them have a larger footprint you can stand inside to get your workout. They are also quite tall so your gym area is going to need higher ceilings. Squat racks are smaller and also cheaper since they have a lot less hardware.
The Final Word

The Final Word

The Rogue Froning RML-4100 is an excellent choice for a power rack, especially if you are primarily CrossFit. One of the experts in that field had a hand in designing this rack. It is taller than most racks to accommodate the pull-up bars and it is compatible with the Rogue Fitness accessories so you can personalize it to get the perfect workout station for your needs. It also comes standard with 43-inch safety straps and band pegs you can use to increase the resistance of your exercise. The RML-4100 gets an A+.