vertical jump training

Safety Bar Squat

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Best Use For Improving Vertical Jump

Like the regular barbell squat you can use this exercise for developing a variety of different strengths but it is best used for building maximum relative strength.

Technique Tips

I am huge fan of the safety bar squat. It has a number of advantages to the regular barbell. Firstly due to the way the safety bar shifts the load forward of your centre of gravity it places a bigger emphasis on your quads and reduces the shearing forces on the knees and spine. This becomes very beneficial when you start using heavier weights.

The other great benefit is that the handles at the front allow you to hold the load steady in a position that is much easier on the shoulders. The foam padding also makes resting the bar on your upper back and traps a significantly more pleasant experience.

As far as actually completing the lift goes I have read where some coaches recommend pulling the handles down into the chest. However after regular use I found I felt it more comfortable and easier on my lower back to push them up into a position more parallel with the floor. Ultimately though it boils down to what you feel comfortable with.

Alternative Exercises

Some good alternatives to the safety bar squat are

back squat

Safety Bar Box Squats

Front Squat



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