Questions for those who use a Safety Squat Bar ( or SSB )

[boogaboogabooga]

Hey everyone. I should preface this by saying that I'd rather use a regular bar, but I've been experiencing shoulder problems to such an extent that I'm contemplating acquiring a safety squat bar so I can still squat while injured. If this condition persists, I'm contemplating only using a SSB. I'd primarily use it with the camber oriented as shown here:



http://www.roguefitness.com/media/ca...quat-bar-3.jpg

That said, I have a few questions about the nature of squatting with a SSB, and I was hoping you folks who do squat with a safety squat bar could fill me in. To say that I'd be very appreciative would be putting it lightly. Also, given the convoluted nature of my questions and thoughts, I've numbered them. Not because I think you are all a bunch of retarded simian-like bipeds, but because I'm having trouble keeping this stuff organized myself and would desperately like answers if you are willing to share.

1. On how the SSB effects the nature of squatting relative to a low bar squat

I've read a few statements saying the bar alters what muscle groups are emphasized, possibly to a radical extent (I've even read that one's legs aren't really used. Which seems ridiculous. One's legs must go from extension, to flexion, back to extension). My problem with the rational is I don't know why the bar would necessarily radically alter the muscle groups recruited by the movement more then one's foot placement or form. I know the bar is structured and positioned differently that a conventional bar performing a low bar squat and I can see how those variables may effect the movement's center of gravity and the amount of moment that occurs from the hips up the back. But(!), I would think this would only emphasize the role of the back and not mitigate or prevent the development of any other muscle groups generally associated with a low bar squat if assuming an approximate of that form. Is this assumption (and by "this assumption" I mean the previous jargon) correct?

2. On using the SSB for squats as a primary exercise

I've read that SSB squats are only effective as a supplementary exercise. Why is this considered a fact? Is this concept only true among advanced strength athletes? If one were to adequately and progressively load and program any compound movement, wouldn't one eventually be able to make gains to the extent that one deemed sufficient? Or their body would allow?

Okay, that's it for now. Here is a thanks to everyone in advance.

[nkelman]

I ONLY use the SSB, and I love it. It's a bitch to use though, everything feels heavy, it dumps you forward, there's little room for error.

1. I try to squat with a more upright torso than lowbar, and a lot less hip drive. Mainly due to the fact it will dump you forward any chance it gets. Of course you use your fucking legs. My old 1RM on LB squats was something around 130KG, before my fractured T8 injury flared up. Worksets were around 123KGish. Since I got the SSB and worked back up from 70KG my worksets are only 110KG, but I LB squatted 147KG the other day. So big increase in 1RM and I have probably done 5 LB reps since I started with the SSB.


2. I use it as my primary squat exercise. It doesn't fuck with my back injury, give me sore shoulders, or throbbing elbows, and I feel it has given me heaps of stability in the hole when I lowbar, as well as lots of upper back work. I see no reason you can't programme it like any other squat, that just seems stupid. You may have to reduce your worksets 10-20KG when you first start though.


Don't let anyone on here tell you to keep Lowbar squatting if it's killing your shoulders/elbows or whatever. Squatting is by far my worst lift ( I bench more than Squat) but the SSB finally let me progress without any injurys (not even a sore elbow)

[BarbellJunkie]

1. On how the SSB effects the nature of squatting relative to a low bar squat

I've read a few statements saying the bar alters what muscle groups are emphasized, possibly to a radical extent (I've even read that one's legs aren't really used. Which seems ridiculous. One's legs must go from extension, to flexion, back to extension). My problem with the rational is I don't know why the bar would necessarily radically alter the muscle groups recruited by the movement more then one's foot placement or form. I know the bar is structured and positioned differently that a conventional bar performing a low bar squat and I can see how those variables may effect the movement's center of gravity and the amount of moment that occurs from the hips up the back. But(!), I would think this would only emphasize the role of the back and not mitigate or prevent the development of any other muscle groups generally associated with a low bar squat if assuming an approximate of that form. Is this assumption (and by "this assumption" I mean the previous jargon) correct?



It shifts the weight forward of your body. I find it's halfway between a front and a back squat. People who say it doesn't work their legs at all probably just have a weak upper back

2. On using the SSB for squats as a primary exercise

I've read that SSB squats are only effective as a supplementary exercise. Why is this considered a fact? Is this concept only true among advanced strength athletes? If one were to adequately and progressively load and program any compound movement, wouldn't one eventually be able to make gains to the extent that one deemed sufficient? Or their body would allow?

Okay, that's it for now. Here is a thanks to everyone in advance.

I had to use a SSB for all my squatting for 2-3 months for similar reasons as yours. When I went back to olympic bar squatting after a couple sessions I hit massive PRs.

Hope that helps.

[ChessGuy]

Wow, I have never seen a bar like that. Where can I get one?

Can you do deads?

[hamburgerfan]

It's great for low box squats and GMs. Using it helped fix a sticking point in my squat.

[veryhrm]

There's also this thing.
http://www.davedraper.com/top-squat.html
Never used one but i think it allows for a more LB position if you should want it. if rest and some negative wrist curls don't fix my elbows... i think there's one of these in my future.

[swingshiftworker]

There's also this thing.
http://www.davedraper.com/top-squat.html
Never used one but i think it allows for a more LB position if you should want it. if rest and some negative wrist curls don't fix my elbows... i think there's one of these in my future.

I'm planning on buying a Top Squat to deal w/left shoulder pain (diagnoses as an bicep tendonitis) which prevents me from doing a squat w/o discomfort even after getting a steroid shot for it.

The Top Squat retains the use of a normal bar, looks like it maintains the "proper" bar position on the shoulder and isn't has heavy nor as expensive than the Squat Safety Bar.

[melody]

It is nothing like a low bar squat, but IMO super fun.

[lebronjames]

By far the best squat variation. Carries out exceptionally to every squat variation.

[boogaboogabooga]

Wow, I have never seen a bar like that. Where can I get one?

Can you do deads?

That bar is a Rogue Safety Squat Bar. There are quite a few other makers out there too. Elite Fitness has their yoke bar, which is another variation (in this case, slight) of an SSB.

Also, are you asking if I deadlift or if a person would attempt to dead with a SSB? If the former, then yes. I do me some deadliftin'.