How to perform Barbell Safety Squat Bar Squat with proper form

Setup

1. Equipment: Use a safety squat bar (SSB) and a squat rack.
2. Position the Bar: Adjust the bar to shoulder height in the squat rack.

Execution

1. Approach: Stand facing the bar, elbows underneath the pads.
2. Grip: Grasp the handles with a neutral grip.
3. Positioning: Step back into a stable stance, feet shoulder-width apart.
4. Engage Core: Brace your core for stability.

The Squat

1. Descent: Lower your body by bending at the hips and knees, keeping your chest up and back straight.
2. Depth: Aim to go down until your thighs are at least parallel to the ground, depending on your mobility.
3. Knees: Ensure knees track over your toes and do not cave inward.

Ascent

1. Push Through Heels: Drive through the heels to rise back up.
2. Straighten Up: Fully extend your hips and knees until you return to a standing position.

Tips

• Maintain a neutral spine throughout the movement.
• Focus on controlled movements, avoiding bouncing at the bottom.
• Keep your head in a neutral position, looking ahead.

Breathing

• Inhale as you lower yourself down.
• Exhale as you push back up to standing.

Common Mistakes

• Allowing knees to cave in.
• Rounding the back during the descent.
• Lifting the heels off the ground.