safety squat bar squat with your hands on the rack uprights, loaded and
progressed as a lift of its own
the hands steady you, so the legs can be pushed past the point where balancing
the bar would normally end the set
the only squat here where you can keep going after your position would have
failed, which is why it loads heavier than anything else in the family
Execution
Set the safety squat bar on your traps inside a rack, and take hold of the rack
uprights in front of you. Feet shoulder-width apart, toes slightly out. Brace
your trunk.
descend under control, resisting the camber pulling you forward
use your hands to hold position, not to pull yourself down
descend as deeply as your hips allow
drive through your midfoot to stand back up
push with your legs and never pull yourself up with your arms
Hold the rack, do not row it. The moment your arms start lifting you, the lift
becomes something else and the numbers stop meaning anything.
Purpose
safety squat bar squat with your hands on the rack uprights, loaded and
progressed as a lift of its own
the hands steady you, so the legs can be pushed past the point where balancing
the bar would normally end the set
the only squat here where you can keep going after your position would have
failed, which is why it loads heavier than anything else in the family
Execution
Set the safety squat bar on your traps inside a rack, and take hold of the rack
uprights in front of you. Feet shoulder-width apart, toes slightly out. Brace
your trunk.
descend under control, resisting the camber pulling you forward
use your hands to hold position, not to pull yourself down
descend as deeply as your hips allow
drive through your midfoot to stand back up
push with your legs and never pull yourself up with your arms
Hold the rack, do not row it. The moment your arms start lifting you, the lift
becomes something else and the numbers stop meaning anything.