What to look for:

• Bar in rack at chest height
• Stance around shoulder width
• Feet pointed out anywhere from 0-30 degrees
• Knees in line with middle toes
• Whole foot always in contact with the floor
• Neutral spine/tall posture
• Bracing
• No hips tucking under (posterior pelvic tilt)
• Work in a controlled range
• Squat depth will depend on individual’s mobility and anatomical structure
• Bar resting on the upper traps, below the bony point of the neck (C7)
• During the upward phase the body should move up as one unit
• Tight grip on the handles
• Elbows not flaring out or pointing upwards

Coaching cues:

• “Stay tall, chest up”
• “Push through the floor”
• “Push up into the bar”
• “Squeeze the bar”
• “Break at the hips and knees at the same time”

When to:

• Regress: If client is losing position – in the bottom position or the ascent, reduce load, repeat/show-coaching cues.
  If there’s no improvement, regress to another variation.
• Progress: If client is comfortable with this variation and has no injury issues they can utilise other squat variations.

Coaching considerations:

• The safety bar places a bigger emphasis on front of the body than the barbell squat.
• The safety bar falls somewhere between a front and back squat, which makes it a useful alternative.
• Suitable for those with limited flexibility at the shoulders or those with long femurs.
• Also useful for single leg variations instead of a barbell.