Safety Bar Split Squat

How to perform the Safety Bar Split Squat

1. Rack the safety squat bar across the upper back and grip the forward handles, then set up in a split stance.
2. The forward-cambered load pulls the torso toward flexion, so the upper back works hard to stay upright in the split stance.
3. Place the front foot far enough forward that the front shin stays vertical at the bottom of each rep.
4. Lower straight down by bending both knees until the rear knee nearly touches the floor.
5. Keep the chest driven up against the bar pull and the weight over the front foot.
6. Press up through the front heel to the tall split position without letting the chest fold forward.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Letting the forward camber fold the chest down into a good morning.
• •Setting the front foot too close so the knee jams past the toes.
• •Shifting weight onto the rear foot instead of loading the front leg.
• •Letting the front knee cave inward on the press up.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.