The SSB squat is actually a hybrid of the front and back squat that stimulates untapped growth and strength potential and is a plateau buster for squatting. To set the safety bars you should start by performing a few empty-bar squats. Sometimes a good tool does much of the coaching, but there are limits to this approach, and it’s a dead end if relied on too much. The strength of the safety squat bar is that the load is oriented in a mechanically advantageous way for athletes who want to stay tall. Compared to a standard barbell sitting on your traps this thing feels like a giant pillow! The real question is the efficacy of the changes with regard to muscle recruitment and joint loading, and the answer is the bar modifies the mechanical stress on the body based on the setting selected. The Transformer Bar literally changes form to mimic different types of loading patterns. A lot of very strong lifters use a safety squat bar so it certainly seems to work for them. I was suspicious at first, but it works as promised. I am not sure how I feel about “preventative” approaches to keeping an athlete from getting stale. It's Incredibly Functional. I don’t hesitate to recommend them if their use is coached properly. Yet when it comes to the squat, many trainees struggle with safety—and effectiveness—for various reasons: poor positioning, limited mobility, past injury, you name it. With heavy step-ups, the box height must be very short and the load heavy enough for a challenge, provided you have a spotting setup that is safe and sound. While it looks like a great opportunity on paper, they are just barbell exercises with a very small twist, for the most part. This specialty bar is primarily used to squat, but it doesn’t feel like your standard back or front squat. It is excellent accessory equipment for many lower body movements including: Box Squats Suspended Squats Good Mornings Zercher Squats Front Squats Walking Lunges The walking lunges in particular can be performed much more comfortably by using the safety bar. 95. Other benefits like torso positioning and the comfort of the padding make the bar an attractive option. Not only do I review rationales for safety squat bars and address some of the popular brands, I cover a lot of the reasons why the bar may not be as useful as coaches believe so we can be better informed. J Strength Cond Res 33(7S): S45-S51, 2019-The purpose of this study was to determine whether the safety squat bar (SSB) alters the mechanics and muscle activity of a back … Personally, we did a few electromyography studies and found the differences to be noticeable only with the anterior thigh, but the number of athletes was too underpowered to make a real conclusion. But even kings have their faults. First, it is a great way to build the explosive and static strength of the lower back and many have found that this bar is a great way to increase your deadlift. Copyright © 2020 SimpliFaster. The amount of external rotation and thoracic extension in a high back squat isn’t at the level of a circus contortionist, so the elbow and shoulder strain should not be an issue unless the athlete indeed has a unique structure. Using the SSB with lighter weight and higher reps contributes to size gains—the hand placement and weight distribution make for a much safer and more comfortable position, so you can get more reps, more growth, and put more weight on the bar. My experience has always been the exact opposite. Safety squat bars help to engage your core, quads, and glutes, minimizing pressure on the knees and shoulders to help keep your lower back healthy and your core stable. As with the goblet squat I mentioned earlier, you can only go so far without coaching, but I do see why the convenience of looking good early with coaching ease is popular. I will cover those differences in this section before jumping into the more applied areas. This article is an honest summary of why you should consider the safety squat bar. $15.99 $ 15. Training with this bar is ideal for upper back, lower back, and leg work. Coaches have to contend with the fact that practice will always be one step ahead of science, but don’t assume that step is always in the right direction, says @spikesonly. I consider it a bar that you get along with the other tools such as hexagonal bars and specialized cambered bars for lifting. A Safety Squat Bar (SSB) is not your traditional barbell. This eliminates doubt from your lifting and sets you up for proper strength and size gains. The safety squat bar is awesome, plain and simple. A few of my favorite single-leg movements done with the SSB are Bulgarian split squats, single-leg Romanian deadlifts, and step-ups. Here are the reasons you need a safety squat bar in your routine, starting now. Join today and begin the plan that's right for you! Video 4. Here's how to do it. When an upper body injury exists, I simply prefer belt squatting in some fashion, as I worry about the load being held in a potentially dangerous manner. One of the benefits of a safety squat bar is that it allows you to train your upper back, core, hips, and posterior chain in different ways. I don’t hesitate to recommend safety squat bars if their use is coached properly, says @spikesonly. He started giving me excuses about budget and whatever, so I looked online and found one used for under $300. If you are a garage gym coach or want a super customizable bar, this model is perhaps the most versatile option on the market. Out of stock. It'll bend you in half if you don't stay tight, and it forces you into a high bar / front squat hybrid squat. The bar sits way to high on your neck and makes 135 feel like 505 pounds. There are very few exercises I truly despise doing, especially when it comes to squatting, but the safety bar is a tool I truly hate using. These are to act as ‘spotters’ for you and prevent you from collapsing to the floor if you can’t lift the weight back to the start position. Back angle becomes more vertical as the SSB for short, and Lawrence,.. Specialty bar is a bar that so many could benefit from the variable hand positions and stress! On it too much all of the most useful tools we have for building a strong squat, Romanian. Adjustments are great for getting trainees with inadequate shoulder mobility can benefit from squats to go with. And spine will be automatically locked in space as soon as you get along with plenty of different squat. 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