Safety Bar Squat
Set the safety squat bar across your upper back, gripping the front handles so the padded yoke rests on your traps and shoulders. Unrack and step back with feet about shoulder width, toes slightly out. Brace your core and descend by pushing your hips back and bending the knees until your thighs reach at least parallel, fighting to keep your chest up against the bar's forward pull. Drive through your whole foot to stand, keeping a tall torso throughout.
How it is executed
- Set the safety squat bar across your upper back, gripping the front handles so the padded yoke rests on your traps and shoulders.
- Unrack and step back with feet about shoulder width, toes slightly out.
- Brace your core and descend by pushing your hips back and bending the knees until your thighs reach at least parallel, fighting to keep your chest up against the bar's forward pull.
- Drive through your whole foot to stand, keeping a tall torso throughout.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Safety squat bar
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
