Safety Barbell Squat

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Instructions

Preparation

Standing facing safety barbell on rack upper chest height. Position head in yoke with padded bar around shoulders. Hands can be placed on ends of yoke (as shown) or on safety bar out to sides. Dismount bar from rack and step back.

Execution

Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Stand by extending hips and knees until legs are straight. Repeat.

Comments

Keep head facing forward, back straight and feet flat on floor; equal distribution of weight through fore foot and heel. Knees should point same direction as feet throughout movement. Exercise can also be performed holding onto supports or with long handled safety bar. Also see Squat Analysis.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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