Safety Bar Squat
Also known as: SSB Squat, Safety Squat Bar Squat, Yoke Bar Squat, Safety Squat, SSB Back Squat, Safety Bar Back Squat
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Set the safety squat bar in a rack at about upper-chest height and set the safety arms just below the lowest depth.
- Duck under the bar so that the padded yoke rests on the upper back and shoulders, and hold the handles in front.
- Unrack the bar and step back, with the feet shoulder-width apart and the toes slightly out.
- Brace, sit down and back to parallel or a little lower, keeping the chest tall.
- Drive up through the feet to stand and re-rack the bar.
Cues
- Keep the chest up; the bar tries to pull you forward.
- Hold the handles lightly.
- Brace hard and keep the elbows down.
Common mistakes
- Leaning forward because the bar sits in front of the shoulders.
- The knees caving in.
- Rounding the lower back.
- Squatting without safety arms or a spotter.