Safety Barbell Squat (self-spotting)

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Safety Barbell Squat (self-spotting)

Instructions

Preparation

Stand facing safety barbell on rack upper chest height. Place hands vertical rack supports. Position head in yoke with padded bar around shoulders. Dismount bar from rack and step back so body is upright at arm's length from supports.

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 with or without assistance of arms, 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 forefoot and heel. Knees should point same direction as feet throughout movement. If handles are not available, horizontal bars on rack can be used for assistance if needed. Exercise can also be performed without holding onto supports. Also see Squat Analysis.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Synergists (with self assistance)

Dynamic Stabilizers

Stabilizers

Stabilizers (with self assistance)

Antagonist Stabilizers

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