Strength Training · Powerlifting
Cambered Bar Squat
The cambered bar squat is a back squat with a bar whose weight hangs below your shoulders. It trains your legs and hips while challenging your trunk to resist the hanging load’s swing.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Position the bar’s center section across your upper back, below the base of your neck.
- Grip the bar evenly on both sides at a comfortable height.
- Stand tall to lift the bar clear of the hooks.
- Step back into a roughly shoulder-width stance with your toes slightly turned out.
- Pause until the hanging weight stops swinging.
- Lower into a squat by bending your hips and knees as far as you can control.
- Push through your feet to return to standing.
- Return the bar to both rack hooks after your final repetition.
Form cues
- Brace your trunk before each descent.
- Keep your whole foot planted.
- Track your knees over your toes.
Common mistakes
- Bouncing out of the bottomReverse direction smoothly so you do not set the hanging weight swinging.
- Hips shooting up firstKeep your chest rising with your hips rather than tipping your torso forward.
- Forcing extra depthShorten your descent if your pelvis tucks sharply or your lower back starts rounding.
Safety
The hanging load can swing and pull you off balance, especially during abrupt movements or fatigued repetitions. A failed squat can trap you under the bar, and the low sleeves can strike the rack if clearance is inadequate.
- Test the empty bar through your full squat in a compatible rack; position safeties to catch it below your chosen depth without obstructing the sleeves.
- Load both sides evenly and secure the plates with collars.
- Start substantially lighter than your usual back squat while learning how this bar behaves.
- End the set before fatigue prevents you from controlling the bar.
Choose a more stable squat variation or seek professional advice first if you have balance difficulties or back, hip, or knee pain during squats.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Cambered Squat Barbell
- Lifting Belt (optional)
- Power Rack
- Rack Safety Supports
- Weight Plate
Sets and reps
- Sets
- 3–4
- Target
- 5–8 reps
- Rest
- 3 min
Choose a load that leaves about two controlled repetitions in reserve.