# Safety Bar Squat

URL: https://heatsy.app/ex/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: Legs, Glutes, Back

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Biceps Femoris, Semimembranosus, Soleus
- Holds: Trapezius, Erector Spinae, Multifidus, Rectus Abdominis, Transversus Abdominis

## Equipment

- Barbell
- Squat Rack

## Technique

1. Set the safety squat bar in a rack at about upper-chest height and set the safety arms just below the lowest depth.
2. Duck under the bar so that the padded yoke rests on the upper back and shoulders, and hold the handles in front.
3. Unrack the bar and step back, with the feet shoulder-width apart and the toes slightly out.
4. Brace, sit down and back to parallel or a little lower, keeping the chest tall.
5. 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.

## Alternatives

- [Barbell Back Squat](https://heatsy.app/ex/back-squat)
- [Barbell Front Squat](https://heatsy.app/ex/front-squat)
- [Cambered Bar Squat](https://heatsy.app/ex/cambered-bar-squat)