Safety Barbell Squat (self-spotting)


Utility: Basic
Mechanics: Compound
Force: Push



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 arms length from supports.


Squat down by bending hips back while allowing knees to bend forward slightly, 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.


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.

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