Is a safety squat bar worth it?
Key Points. In this study, competitive powerlifters squatted about 11% less for a 3RM with a safety bar than with a barbell. The safety bar led to a more upright torso position and increased lower trap activation (assessed via EMG). It decreased activation in the vastus lateralis, the hamstrings, and the abdominals.
Why is safety bar squat harder?
Better Core Stability, Less Lower Back, Hip & Knee Stress
For starters, the safety bar sits a bit higher than a standard bar and the camber pushes you forward, forcing you to fight to stay upright. Therefore, you will be a bit more upright than a high-bar squat and a lot more upright than a low-bar squat.