How to Adjust Gym Safety Bars: Squat & Bench Press Guide
We’ve all been there. You’re staring down a heavy set of squats or a bench press PR, the adrenaline is pumping, and you're ready to unrack the weight. But before you take that first deep breath, look down. Are your safety bars set? And more importantly, are they at the right height?
Think of safety bars (or safety straps) like a seatbelt. You hope you never actually need them, but you’ll be incredibly glad they’re there if a rep goes south. Taking just 10 seconds to adjust them before you load the barbell can mean the difference between a minor inconvenience and a major injury.
Whether you're training solo or just want peace of mind, here is your definitive guide to setting your safeties perfectly for the squat and bench press.
How to Set Safety Bars for Squats
Setting your squat safeties too high will cause the barbell to clang against them at the bottom of every rep, ruining your momentum. Setting them too low means you’ll have to awkwardly collapse to the floor if you fail. You want to find the "Goldilocks" zone.
The Step-by-Step Method:
- Do a warm-up set: Drop into an empty barbell squat (or use a light warm-up weight) to find your natural depth.
- Identify your lowest point: Take note of where the barbell sits relative to the rack when you are at the absolute bottom of your squat.
- Set the safeties: Adjust the pins or straps so they sit 1 to 2 inches below that lowest point.
How to Fail Safely: If you hit a wall and can’t get back up, don't panic. Gently lower yourself down into the bottom of your squat until the bar rests securely on the safeties, then simply step forward out of the rack.
How to Set Safety Bars for the Bench Press
The bench press is statistically the most dangerous lift to perform alone because a failed rep leaves the barbell directly over your chest and neck. Setting your safeties properly completely eliminates this danger.
The Step-by-Step Method:
- Lie down and set your arch: Lay on the bench and get into your standard lifting position, including your natural upper-back arch.
- Measure the height: Have a friend look, or carefully eyeball where your chest sits when it's fully expanded.
- Set the safeties: Position the bars so they are just below your arched chest height, but higher than your neck and throat.
How to Fail Safely: This is the magic of proper setup. If you cannot complete a rep, do not try to roll the bar down your stomach. Instead, flatten your upper back and exhale. By collapsing your arch and deflating your chest, your body will now sit lower than the safety bars. The safeties will catch the weight, allowing you to slide out from under the bar completely untouched.
The Golden Rule of Gym Safety
Never sacrifice safety for speed. It can be tempting to leave the safeties where the last person had them, especially if you're in a groove during your workout, but everyone’s anatomy and lifting mechanics are different.
Making the safety bars work for your body height ensures you can push your limits with 100% confidence.
Unsure how to adjust the pins, hooks, or straps on our racks? Don’t guess! Just grab one of our coaches on the floor - we are always happy to help you dial in your setup so you can lift heavy and lift safely.