Using a safety bar squat rack involves properly setting up the safety bars, positioning yourself, and squatting with the confidence that the bars will catch the weight if needed.
Setting Up the Safety Bars
- Slide the Prongs: Locate the two safety bar prongs. These are metal bars designed to be inserted into the holes of the squat rack.
- Insert into the Rack: Slide the prongs into the corresponding holes on the squat rack.
- Adjust Height: The most crucial step is adjusting the height of the safety bars. The height should be set so that, at the bottom of your squat, the bar is just below where the barbell would touch your chest/upper torso. This allows you to safely fail the squat without getting pinned. You want the safety bars to catch the weight before the bar crushes you.
Performing the Squat
- Position Yourself: Step under the barbell, position it across your upper back/traps, and unrack the weight.
- Squat: Perform your squat, descending to your desired depth.
- Safety Check: If you fail the squat, don't panic. Let the barbell fall onto the safety bars. They will catch the weight, allowing you to safely exit from under the bar.
Important Considerations
- Always double-check the stability of the safety bars before beginning your set. Ensure they are securely locked into the rack.
- Start with lighter weights to get a feel for the safety bar setup and build confidence.
- Don't rely on the safety bars to compensate for poor form. Focus on proper technique to maximize safety and effectiveness.
- Consider having a spotter, even with safety bars in place, especially when attempting heavier weights.
