New to the safety squat bar squat or SSB squat or looking for a quick technique tutorial? Learn correct form in one short video.



What Is the Safety Squat Bar Squat & Why Do It?

This exercise is a squat using a specialty bar called a safety squat bar that enables a back squat-like squat with the hands in front of the lifter's chest.

Because the hands are in a comfortable position, lifters with shoulder pain or tight shoulders can perform this without the shoulder discomfort a normal barbell back squat often comes with.

This can be a great bar for older lifters, but one issue may be the amount of weight this bar comes with. These bars tend to weight more than your typical 20kg or 45lb bar, often around 60lbs. A similar experience for lifter's requiring less weight may be had with a barbell and wrist straps looped around the barbell.

Other lifters may perform this as a supplemental lift for variety's sake to drive up their primary squat.

The majority of safety squat bars will create a more vertical back angle than a low bar squat. Because of this, the knees will travel farther forward than in a low bar back squat, putting greater moment force on the knees than the hips. This means greater stress is on the knee extensors (the quadriceps) than on the hip extensors.

This exercise trains the muscles of the legs, abdominal, and back. The muscles trained include the quadriceps, hamstrings, glutes, adductors. This also trains the muscles of the low back, abdominals, and upper back, which work isometrically to prevent movement in the lumbar or thoracic spine.

Lastly, some more advanced safety squat bars can actually adjust the yoke so that the center of mass moves to either create a squat that more closely approximates a low bar squat with a more horizontal back angle or more closely approximates a front squat with a more vertical back angle.

Programming the Squat Squat Bar Squat

For lifters who use this as their primary squat, this is programmed just like the normal squat, and will likely be performed 2-3 times a week. If this is the case, variations using this bar can be performed, such as pausing in the bottom, squatting onto a box or pins, or slowing the tempo.

For intermediate and advanced lifters seeking greater variety and are using this lift as a squat supplemental lift, this will likely be used to put greater stress on the quadriceps and give the shoulders a break from the low bar position. If the squat has an intensity and volume day, it will likely be performed on the volume day.

Generally, perform this exercise for 2-5 sets of 3-8 reps. These are general guidelines, however, and these can certainly be performed for singles or higher rep work.

If you're experiencing shoulder pain during the squat, and typical modifications such as thumbs around, high bar squat, and wrist wraps don't help, consider this squat. Alternatively, if you're an intermediate or advanced lifter looking for a great squat supplemental lift, this is one. Lastly, if you're a coach, this is a bar that many of your clients will appreciate you or your gym has.

Gym Shorts videos provide short video demonstrations of correct form for various exercises.

Follow these steps:
Set pad below top of trapezius
Knees out & forward
Maintain midfoot balance throughout
More vertical back angle & more forward knees than in low bar squat
Gaze about 2' above floor
Elbows up: fight to maintain handle angle
Breathe at the top
Hip crease below top of knee cap

SUBSCRIBE: [ Ссылка ]

----------------------------------------------------------------

This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.

We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.

We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.

WATCH MORE BARBELL LOGIC VIDEOS: [ Ссылка ]

Join us for a lifetime of success under the bar.

Barbell Logic on Instagram: [ Ссылка ]
Barbell Logic on Facebook: [ Ссылка ]...
Listen to our podcast: [ Ссылка ]
Visit our website: [ Ссылка ]

Learn more:
Video page: [ Ссылка ]
SSB Squat Long Form: [ Ссылка ]
Squat Muscles worked: [ Ссылка ] --------------

Get Matched with a Professional Strength Coach today for FREE!
No contract with us, just commitment to yourself: Start experiencing strength now: [ Ссылка ]

свернуть