Safety Bar Squat

This bar rests differently than a straight barbell — it sits on padded yoke arms across your upper back and shoulders, with handles out front instead of a grip on the bar itself. Your hands hold the handles lightly for balance rather than gripping and pulling like you would with a straight bar. Because the bar's weight sits slightly forward of a normal bar path, expect your torso to want to lean forward more than usual — brace your core hard and keep your chest up to counter it. Squat as you normally would otherwise: hips back, knees tracking your toes, driving up through your whole foot. Most people find their upper back and core working harder here than in a standard back squat.