Cambered Bar Squat

Body region

• Legs
• Glutes
• Back

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Biceps Femoris
• Semimembranosus
• Soleus

Holds

• Erector Spinae
• Multifidus
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Barbell
• Squat Rack

Technique

1. Set the cambered bar in a rack at about upper-chest height and set the safety arms just below your lowest squat depth.
2. Duck under the bar and set it on your upper back, with the handles held in front, then lift and step back.
3. Stand with the feet shoulder-width apart and toes slightly out, take a breath and brace.
4. Sit down and back until the thighs are at least parallel, expecting the bar to swing.
5. Drive up through the feet to stand, and re-rack the bar.

Cues

• Brace hard; the hanging plates sway, so let them settle before each rep.
• Keep the chest up and the weight on the whole foot.
• Use lighter loads than with a straight bar to start.

Common mistakes

• Using too heavy a load before learning the swing.
• Leaning forward as the bar swings.
• Letting the knees cave in.
• Squatting without safety arms or a spotter.

Alternatives

• Safety Bar Squat
• Barbell Back Squat
• Barbell Front Squat