Power Rack / Squat Rack

How to adjust

Insert the J-hooks into the holes on the uprights at a height just below your shoulders (for squats) or chest level while lying down (for bench press with a bench rolled in).
Insert the safety bars/pins across the rack at a height just below your lowest rep position.
Check both J-hooks are at the same notch before loading the bar.

Load weight plates onto the bar while it rests on the J-hooks.
Step into the rack, unrack the bar from the hooks to begin your exercise (squat, overhead press, or pull from low pins for a deadlift).
Perform your lift within the rack's open space, with the safety bars below in case you fail a rep.
Re-rack the bar deliberately onto the J-hooks when you finish your set.

Always set the safety bars/pins close enough to your lowest rep position to catch the bar if you fail mid-lift — this is the rack's most important layer of protection.
If you fail mid-rep, don't fight it: on a squat, sit down until the bar rests fully on the safety bars and step out forward; on a bench press, lower the bar onto the safeties, slide yourself toward the head of the bench, then get out of the rack.
Check that both J-hooks are at the same notch before loading the bar.
Re-rack the bar deliberately onto the hooks, never drop it.