-0:00
Safety Bar Front Squat
- 1 - Set a safety squat bar in a rack at about upper-chest height and load the desired weight evenly on both sides.
- 2 - Face the bar and position the padded yoke across the front of your shoulders/clavicle area, keeping your chest tall and core braced.
- 3 - Grip the handles firmly, lift your elbows slightly, and unrack the bar by standing up tall, then take one to two controlled steps back.
- 4 - Set your feet about shoulder-width apart with toes slightly turned out, maintaining a neutral spine and upright torso.
- 5 - Begin the squat by bending at the knees and hips, lowering under control while keeping your knees tracking in line with your toes.
- 6 - Descend until your thighs are at least parallel to the floor or to your available mobility, without losing torso position.
- 7 - Drive through your midfoot and heels to stand back up, fully extending your hips and knees before repeating for the desired reps.
