As the name implies, the safety squat bar is… safe (when used properly of course). Maintain a neutral spine and head position.
Taking the barbell out of the rack correctly is the first step to any successful squat.
How to squat properly with bar. The front squat doesn’t put as much stress on your knees and lower back. (i) with the bar secured properly on top of your deltoids, take three steps backwards in a slow and steady manner. A general rule of thumb is to set the bar lower compared to higher.
95% of all squat setups, for bodybuilders, powerlifters, and athletes, can be derived from these basic principles. You can also extend your arms much lower behind you, grip the bar around your knees. Next, sit back at the hips as far as possible while sitting entirely on the box and releasing the hip muscles.
Lower the bar an extra inch or so, then keep your normal squat form. Both types of squats have their benefits. Pull your shoulder blades together so that a ‘shelf’ appears through the contraction of the upper back muscles.
Pull the bar into you. I prefer a shoulder width medium stance with the toes slightly pointed outward. The bar should be positioned on top of this shelf.
Begin to squat, sitting your hips back and bending your knees. Without bending your arms, bend your legs and descend into a deep squat position. Proper squat technique is going to vary significantly by training goals and body type, but for the most part, we can categorize squat technique into two different camps:
For this reason, every athlete will have a slight difference in stance width. Program the safety bar squat on a four day split following the main lower body movement, with the same set/rep scheme as a normal squat (3 sets of 5 reps or 5 sets of 3 reps). How take the bar out of the rack with your hands crossed over your chest, supporting it across the front of your shoulders.
The worst situation is when you have to tip toe up just to get the bar on and off. The low bar squat shifts the bar closer to your hips for greater hip load. Squat down and stand back up again, keeping your chest high and elbows up.
The leg that is not in use is pointed forward, to replicate the image of a pistol. As you drop into a deep squat, your elbows should come inside your knees, pushing them out. Squat stands are also ok, but they don’t have side posts for dropping the bar in case of emergency, so that makes them second best.
If you’ve mastered getting ‘tight on the rack’ under lighter loads, then you’re more prepared to be lifting heavier loads when the time comes. Grab the ground with your feet. To box squat correctly, after unracking the bar, push your knees out to the side, almost picking up the big toe.
For some people this is the only way to squat without shoulder, wrist or elbow pain. Set your feet at a comfortable width and in stable position. Bodybuilders usually also squat high bar.
Use this squat cue if you feel like you lack tightness taking the bar off the rack. The primary benefit from this perspective is that it significantly decreases stress on the upper extremities, particularly the shoulders, elbows, and wrists. This is a stable shelf for the bar to rest.
Squat down, keeping your chest up, then drive up through your heels to. Low bar/wide stance and high bar/narrow stance. The bottom position replicates how a sumo might crouch in a fight.
Control the lift with your glutes. This might feel like the weight is ‘heavy on your back’ or you generally lack stability walking the weight out. Slightly lower the bar down on your shoulders with normal squats for new muscle groups.
Torque your knees out throughout the full range of motion. If the low bar squat hurts despite using proper form, widening your grip and working on your shoulder flexibility, then squat high bar. Foot placement should mimic the same position used during the high bar back squat.
This means more hamstring & glute development, but it doesn’t stop there. Most squat injuries (according to fred hatfield) occur during the back up. The olympic squat is easier on your shoulders because the bar rests higher.
Stand back up and repeat, keeping the weight above your head throughout. The width of this stance should be comfortable and allow for full range of motion. Do not round your lower back.
Smith machine, although useful for supplemental squat exercising, reducing the risk of an injury and eliminating the need for a spotter, it is not appropriate for executing the proper squat form. Look straight ahead and pick a spot on the wall in front of you. Now step up to the bar.
Drive back up into the bar to stand. Crouch yourself under the squat bar and setup it tight against the tops of your shoulders and back of your neck. One of the best things about the front squat is that it emphasizes your quads and upper back.
Of course, you have to learn how to squat properly in order to get all of the benefits. On a high bar squat, the bar rests on the top of the taps and below the neck. A high bar squat is how most people squat and is easier to learn for most people.
Look at this spot the entire time you squat, not looking down at the floor or up at the ceiling. Always use spotters during your squats for safety. This activates your quads more than your hamstrings.
To unrack the bar, push into the bar first while lifting your chest and pushing your feet apart to engage your hips. Take a deep breath, step under the bar and unrack it. Every muscle of the thigh is engaged fully when properly executing a low bar squat.
No other single exercise will lead to greater overall leg hypertrophy (muscle growth) than the low bar squat. You could even combine the use of the safety bar with other squat supplemental lifts, such as a tempo safety bar squat. Set up like for a regular barbell back squat, but have the bar a little lower.