The Safety Squat Bar – GOD OF ALL SQUAT BARS
Do you think you know pain? Think again. The Safety Squat Bar (SSB) has humbled nearly every powerlifter who has tried to squat 3 plates with it for the first time. Squatting 500 with a regular bar? OK. Squatting 4 plates with the SSB? OH MY GOD WHAT THE HELL IS THIS WHY IS THE BAR TRYING TO KILL ME. Seriously, I don’t know who the hell came up with calling it the “safety” squat bar. It should be called the Chuck Norris Bar, because all it ends up doing is destroying your life every time you get under it. And yet, many powerlifters credit their use of the SSB for developing insane squat strength and power through the entire movement. Many consider it to be an essential piece of training equipment for anyone wanting to get strong at the squat. So, what exactly is this death contraption all about and why is it so effective?
This bar comes in a few different shapes and modifications. EliteFTS offers it as the “Safety Squat Yoke Bar”, while others mainly just refer to its original name. The basic premise behind using the SSB is that its user can either grip the bar simply by using the handles attached to it, or even be able to squat without holding onto the bar at all. This essentially allows for a lifter with either a debilitating shoulder or bicep injury to productively train their squat – not easily possible with a regular straight bar. Furthermore, the neck cushion used with the SSB forces the lifter to employ a high bar position, and the bar will actually tilt forward if its user does not maintain straight upper back posture. When the bar tilts forward, your upper back is much more susceptible to rounding forward and caving into failing the lift. As such when you round forward, you end up trying to fight for your life while squatting the bar up using your quads and entire back. Nothing is more punishing towards bad squat form than using this bad boy.
For lifters who have difficulty minimizing their forward lean during a squat, there is no better tool than to use the safety squat bar. In my gym, I am by far the most guilty when it comes to not keeping my chest up when squatting. Call it tight hips, call it weak hamstrings, call it a bunch of excuses. When I use this bar, all the fun and games stop and I really am forced to focus on maintaining upright form during every rep. When I became to be somewhat used to squatting with the SSB, my coach had the great idea of having me squat using it to a 10″ box for triples to a max during one session. If you can squat with a max triple to a 10″ box using the safety squat bar, chances are you are going to do really well squatting with a straight bar to your regular depth the next time you try. Not to mention, this bar develops great overall strength and builds up the leg muscles really well.
Always find ways to vary up your training and make your training hard! No one gets strong doing the same easy work over and over. Have fun training, but seek the thrill of a hard challenge as part of your enjoyment. That is probably the most weird thing I’ve written all week (not really), but I hope you understand what I’m saying. As others play around at 24 Hour Fitness and wonder why their lifts are exactly the same after 1 year, squat this fucking bar and watch the gains come in.
Places to purchase it directly:
Until then, TRAIN LIKE A MUSCLEBEAR, EAT LIKE A MUSCLEBEAR, AND GET STRONG & FUCKING JACKED LIKE A MUSCLEBEAR!!!