Peak Health

Safety Squat Bar Squat

Quadriceps · Calves · Glutes · Hamstrings · Lower back · Safety squat bar

How to do it

  1. Set the bar in a rack about one to two inches below its unracked height, roughly at the top of your breastbone.
  2. Lean forward, slide your head between the two padded handles so the yoke rests on your upper back, and grip one handle in each hand.
  3. Unrack the bar, step back, and set your feet a little wider than shoulder width with your toes turned out about 20 degrees.
  4. Brace your abs and sit back and down, keeping your shoulders moving down at the same rate as your hips, until your thighs reach parallel or slightly below.
  5. Drive up through the floor, keeping your shoulders and hips rising together; do not pull down on the handles, which tips you forward and makes the lift easier than intended.
  6. Stand to full lockout and repeat.
Primary muscle
Quadriceps
Secondary muscles
Calves · Glutes · Hamstrings · Lower back
Equipment
Safety squat bar