Safety Squat Bar vs Straight Bar differences

[triathloncoach]

I have a safety squat bar in my basement that I have begun using. My shoulders are aching from hitting the heavy bag.

I know I'm forced to use significantly less weight. I squat ass to ankles.

How does the muscle emphasis and recruitment differ between the 2 bars. I squat with the straight bar very high on my shoulders.

 

[Shelby]

I have a safety squat bar in my basement that I have begun using. My shoulders are aching from hitting the heavy bag.

I know I'm forced to use significantly less weight. I squat ass to ankles.

How does the muscle emphasis and recruitment differ between the 2 bars. I squat with the straight bar very high on my shoulders.

The SSB pitches the center of gravity farther forward, so your lower back is taxed more.

 

[phatrr]

The SSB pitches the center of gravity farther forward, so your lower back is taxed more.

I'd echo this, but also say that your mid-back is taxed as well. You might not notice it, depending on how strong your mid-back is relative to everything else.

Overall, it's a nice "face plant" effect. Teaches you to keep that arch coming up.

 

[Shelby]

YES

I'd echo this, but also say that your mid-back is taxed as well. You might not notice it, depending on how strong your mid-back is relative to everything else.

Overall, it's a nice "face plant" effect. Teaches you to keep that arch coming up.

Midback too

Great humbling exercise

 

[triathloncoach]

Thank you

Yes guys, I notice I'm forced to stay much more upright. So does that translate to greater work for the front (quads), or back lower (postier chain) muscles. Or is it not really significant? I'm not a BB, just like to look good and maintain some strength as I rapidly ascend my 40s.

 

[Big Dave Smith]

I don't like safety squats. I feel unsafe because I feel wobbly. My back is strong, but no thanks. I'll stick to back squats and deadlifts individually.

 

[Shelby]

Yes guys, I notice I'm forced to stay much more upright. So does that translate to greater work for the front (quads), or back lower (postier chain) muscles. Or is it not really significant? I'm not a BB, just like to look good and maintain some strength as I rapidly ascend my 40s.

Moreso for the low and midback than quads... but if you are using a relatively close stance you'll definitely feel it in your quads too...

I don't like safety squats. I feel unsafe because I feel wobbly. My back is strong, but no thanks. I'll stick to back squats and deadlifts individually.

I prefer regular squats too but for guys with shoulder injuries the SSB is a godsend.

 

[phatrr]

As a strongman competitor

I use them to work the posterior chain, and more specifically, to address weaknesses in the mid and lower back. Higher SSB numbers translates, for me, into more efficient odd object loading (Atlas stones, kegs), any motion where I have a weight out in front of me that I have to move from being lapped to chest height while standing up.

 

[triathloncoach]

I prefer straight bar too

I don't like safety squats. I feel unsafe because I feel wobbly. My back is strong, but no thanks. I'll stick to back squats and deadlifts individually.

But my shoulders are aching, and it's a nice change. And I paid $400 for the darn thing a few years ago and it's dusty.

 

[the_warrior]

I was driving cross country back in late august and decided to stop off and train at metroflex. While I was there, I was lucky enough to see branch train legs. One of the last moves he did was to do squats with the ssb but balancing himself with his hands lightly on the power rack. It looked interesting and I decided to give it a go, had a really great feel and I was able to go quite heavy. The only awkward part was the walkout.

 

[Shelby]

Steve Kuclo using the SSB at Metroflex, 2 weeks out of Nationals:
**broken link removed**

 

[Dens228]

When I trained for powerlifting I alternated cycles of regular bar with SSB.
I always placed my hands on the rack for balance, not to help me pull the weight back up.

It does hit the entire back more with the SSB.

I was driving cross country back in late august and decided to stop off and train at metroflex. While I was there, I was lucky enough to see branch train legs. One of the last moves he did was to do squats with the ssb but balancing himself with his hands lightly on the power rack. It looked interesting and I decided to give it a go, had a really great feel and I was able to go quite heavy. The only awkward part was the walkout.