Safety squat bar

Across your shoulders, this bar sits on a padded centre section, with two handles extending in front for you to hold. Its ends angle down before the plates are loaded, which shifts how the load feels compared with a straight bar. The padding feels firm, and the forward handles mean you do not have to reach behind you.

You mainly use a safety squat bar for squatting movements that train your thighs, hips, and middle. It can also be used for step-ups, split squats, and controlled forward bends that work the back of your thighs. Because your hands stay in front, it gives you another way to practise lower-body strength while staying upright and steady.

It may suit you if a straight bar behind your shoulders feels awkward, or if you prefer handles you can see. The bar is long and is usually used with a sturdy squat rack and separate plates, so it needs dedicated floor space and careful setup. You can scale the difficulty through the plates and squat depth; a dumbbell held at your chest is a simpler alternative.