A Safer Front Squat
I hate front squatting. The bar feels like it is going to choke, you, and your wrist are too tight to hold it up. But if you have a safety squat bar, you have got a tool to help you front squat more comfortably and effectively.
Quick Tip: Front squats target the quads better than the classic back squat, and they offer less strain to the lower back.
What it is: The safety squat bar has a pad in the center and two handles that point perpendicularly to the bar. It is made to sit at the base of your neck with the handles pointing forward- but if you flip it around so the handles point back, you have a front squat apparatus that’s gentler on your shoulders and easier to grip.
How to use it: Hold it for a front squat as you would as a regular bar, bracing it with your hands crossed over. There should be a half-inch or so of space between your neck and the pad, allowing you to breathe better. When you squat, you will find it is easier to keep your body upright.