Strength Training · Powerlifting
Safety Bar Squat
The safety bar squat uses a padded bar with forward handles to train your thighs and glutes. Its forward-shifted load also challenges your ability to keep your torso steady.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Position yourself under the bar with the pads centered across your shoulders.
- Grasp the forward handles with a relaxed grip.
- Stand up to lift the bar clear of the hooks.
- Take short steps backward to clear the rack.
- Set your feet roughly shoulder-width apart with your toes turned slightly outward.
- Lower your hips down between your heels by bending your knees and hips to a depth 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 knees tracking over your toes.
- Keep your neck aligned with your torso.
Common mistakes
- Pulling the handles down hardUse the handles to steady the bar rather than force its position.
- Heels lifting at the bottomShorten your squat depth until you can maintain pressure through your whole foot.
- Hips rising before the shouldersReduce the weight so your hips and shoulders rise together without your chest folding forward.
Safety
A failed repetition can pin you under the bar without correctly positioned safety supports. Heavy loads or fatigue can pull your torso forward, increasing strain on your back.
- Set the hooks slightly below shoulder height and the safety supports just below your lowest controlled squat position.
- Check the bar's intended orientation for its design and secure the plates with collars.
- Practice with the empty bar before adding weight; stop the set when you can no longer maintain your position.
- Confirm the bar is seated securely in both hooks before releasing the handles.
If you have back, hip, or knee pain during squats, choose a lighter variation or seek guidance from a physiotherapist before loading this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Lifting Belt (optional)
- Power Rack
- Rack Safety Supports
- Safety Squat Barbell
- Weight Plate
Sets and reps
- Sets
- 3–4
- Target
- 5–8 reps
- Rest
- 3 min
Choose a weight that leaves about two repetitions in reserve.