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Safety Bar Back Squat
- 1 - Set the safety squat bar on a rack at about upper-chest height and load the desired weight evenly on both sides.
- 2 - Step under the bar so the padded yoke rests securely across your upper back and shoulders, then grip the forward handles with both hands.
- 3 - Brace your core, keep your chest lifted, and unrack the bar by standing tall before taking one or two controlled steps back.
- 4 - Position your feet about shoulder-width apart with your toes slightly turned out.
- 5 - Begin the squat by bending at the hips and knees, keeping your torso tight and your knees tracking in line with your toes.
- 6 - Lower until your thighs are at least parallel to the floor or to your comfortable range of motion while maintaining a neutral spine.
- 7 - Drive through your midfoot and heels to stand back up fully, then repeat for the desired number of repetitions.
