MazdaMatt. It resembles a safety squat bar, but is a totally different entity. Immediately, the adoption of the exercise was everywhere, but mainly with coaches interested in a better split squat than the conventional Bulgarian options. 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, says @spikesonly. If you plan to buy additional bars, remember that you have to try each available model and decide what is best for you and your athletes. It’s not that the movement pattern has problems, it’s just that those who prefer only one exercise are often more interested in the coaching convenience than getting an athlete fully prepared for training later. Benefit #2: Comfortable On The Shoulders Probably the most visually striking aspect of the safety squat bar is the padding that surrounds the handles. A technology professional, Coach Valle has expertise in performance data as well as an understanding for practical application of equipment and software. The list of squat benefits is lengthy, but to summarize and point out the top picks, here are seven key benefits of doing squats. Safety Squat Bar Benefits. Not only will this improve your leg strength, you’ll be working a lot with your traps and lats as well. Each athlete should be profiled and identified for ideal exercise fit, but many athletes don’t have a good racking position because the mobility and training program failed to deliver. I was very surprised that the barbell had so little research, but that’s the nature of the beast. Overall Pros and Cons of the Safety Bar Squat. Squatting technique differs slightly with this bar because of the way the weight is distributed. After reading some of William Wayland’s work, I am more open to the equipment, as I see a rationale and recommend it to those who prefer the experience. Specifically, I have seen two approaches with the implementation of the safety squat bar for variety. I am a big promoter of … 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. Therefore, if you are buying bars for your gym, it’s better to stick with the conventional weightlifting bars, invest cautiously in a safety squat bar you think is a good fit, and have a Transformer Bar for special occasions with athletes who may be coming back from injury or similar. One of the absolute biggest benefits of the safety squat bar is that it's so … © 2020 Bodybuilding.com. There are plenty of different safety squat bar models, so you just need to find one that works for you. The safety squat bar is awesome, plain and simple. So what other benefits are there to using the safety squat bar? While it’s a standard piece of equipment for many serious powerlifters and strongman, it’s not something you’d find in most gyms. The safety squat bar enables you to make continued progress and keep overloading your squat as your pressing volume begins to trend up, without the added beating your shoulders would get from using a standard barbell. World renowned Strength Coach Charles Poliquin explains the benefits of using a safety bar squat for certain types of clients. In spite of the lower EMG readings in this study, a recent longitudinal study found similar adaptations with barbell and safety bar squats. There are several performance benefits to using the Safety Squat Bar that can benefit even the most experienced lifters. There will always be a place for the standard barbell in every workout routine. 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. Benefits of the Safety Squat Bar on Leg Day . Now for my criticisms of the exercise, or really of the zealots who rely on it too much. As a result they tend to be much easier on the shoulders, neck, wrists, and elbows. Since you’re here……we have a small favor to ask. The Transformer Bar by Kabuki Strength, specifically the new model, is promising. The second-generation bar is much better because of the quick position knob and the labeling feature they added. Nevertheless, this is a bar that so many could benefit from. A Safety Squat Bar (SSB) is not your traditional barbell. However, it’s still good to list these out as a way to see if some of the benefits and downsides push you towards one or the other in the battle of safety bar squat vs back squat. It's extremely important to take care of your shoulders when you're on a heavy lifting program, particularly when you're pressing more frequently or pushing the weight. It resembles a safety squat bar, but is a totally different entity. The solution is simple: Change the stimulus to create enough novelty without ruining the process. I certainly wouldn't change out the standard barbell bench press for this bar, but I can see its benefits as an assistance exercise. — SF. Shoulder & trap pads with front handles helps perfecting form when squatting. This eliminates doubt from your lifting and sets you up for proper strength and size gains. With traditional straight bar deadlifts, the axis of rotation is further from the load, which creates increased shearing forces at and around the lumbar spine. One factor to think about with the safety squat bar is the avoidance of a back squat position. This has a huge recovery effect for your bench training. When you see online barbell reviews, usually the list … Compared to a standard barbell sitting on your traps this thing feels like a giant pillow! Safety squat bars have some great qualities that make them excellent investments, but honestly, they are mainly options when so many other pieces of equipment can do the job well. Boosts Alternative and Conventional Exercises. I am a big fan of the Safety Squat Bar, and I actually wrote a whole article on its 4 primary benefits over on @powerliftingtechinque. The Safety Squat Bar from Titan Fitness® is a specialty training barbell outfitted with shoulder and arm pads to reduce unnecessary strain on your shoulders. However, its probably one of the most useful tools we have for building a strong squat. Ryan Taylor is the owner of Training by Taylor, a Chicago-based business serving clients both in person and online. Join today and begin the plan that's right for you! Get it as soon as Wed, Dec 2. Video 1. or 4 fortnightly payments of $ 62.25 with More info. I hate being the critic, but if you just accept hype as fact, it leads you nowhere fast. Effects of the safety squat bar on trunk and lower-body mechanics during a back squat. Well, safer than a normal bar that is. Copyright © 2020 SimpliFaster. The neck pad is the same material as your grandparents leather couch. Lower body strength is a major KPI (key performance indicator) with nearly all programs, so using a safety squat bar for better leg training is a worthwhile endeavor. Those who appreciate single leg training feel empowered, and traditionalists love that it maintains the heart and soul of a heavy conventional back squat. Fragraim Barbell Squat Pad, Safety Bar Pad with Thick Foam and Nylon Padding - Neck & Shoulder Protective Pad Support for Squats, Lunges & Hip Thrusts - Fits Olympic Standard Weightlifting Bar. Benefits of Safety Squat Bar in Heavy Bench Program. Small box step-ups to me are nearly dead, mainly because jerk boxes and other options such as adjustable trunk-style boxes are now accessible. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Nevertheless, this is a bar that so many could benefit from. Still, I am a believer, as I have seen athletes with serious injuries make progress with the safety squat bar, but I feel that if an injury is that severe, you are still playing with fire and must be very cautious with any type of extreme loading. It’s essential to use all of the necessary equipment to ensure the right training effect is achieved while making adaptable athletes. Even though the server responded OK, it is possible the submission was not processed. Yes, a safety squat bar does just that… it keeps you safe. By doing this, you will improve your weak areas and thus get much better overall exercise. A few of my favorite single-leg movements done with the SSB are Bulgarian split squats, single-leg Romanian deadlifts, and step-ups. The safety squat bar is great for getting trainees with inadequate shoulder mobility under a bar to squat. Learn More{{/message}}, {{#message}}{{{message}}}{{/message}}{{^message}}It appears your submission was successful. Do any of you use the safety squat bar? None of the specifications make any sense. The list of squat benefits is lengthy, but to summarize and point out the top picks, here are seven key benefits of doing squats. I am a big fan of the Safety Squat Bar, and I actually wrote a whole article on its 4 primary benefits over on @powerliftingtechinque. I was trying to read a little about it and it seems one of the applications is that it pull you forward and this strengthens your back and posterior chain (I think). 1. Those factors may not matter much in a research study, but when you try to apply the science, it is important because the bar must actually be useful in a real-world environment. If their mobility programs work so well, why are athletes unable to get into positions that require decent mobility? Did you know that the SSB came from the powerlifting community? The Safety Squat Bar Can Produce A High Training Effect With Less Weight. But that’s not all. Dynamic (speed) squat training with the SSB offers many strength benefits. Although squatting is what the safety squat bar is known for, you can use it to perform variations of other accessory movements to strengthen and build your body even further: Doing single-leg work using the SSB offers a new challenge on exercises you perform all the time—again, by forcing your body to adapt to the different weight distribution and strengthening weaknesses you may not otherwise notice. Where is the industry on the promise of wearable technology for athlete’s feet? The sum of all of the research can be enlightening, provided you make allowances for the limitations of study design such as looking at specific bars with specific populations. However, if you are diligent about improving technique, the safety squat bar is a fine way to enhance range of motion and keep the torso up slightly more than with back squatting, but it’s not a guarantee. I will cover those differences in this section before jumping into the more applied areas. The following list goes over what benefits to expect using the SSB. Coach Valle has coached Track and Field at every level, from high school to the Olympic level in the sprints and hurdles. It'll bend you in half if you don't stay tight, and it forces you into a high bar / front squat hybrid squat. 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. Your email address will not be published. But even kings have their faults. When I saw William Wayland promoting the HSSS (hand-supported split squat) regularly on social media, I was immediately convinced that he took a Hatfield squat variation to the next level. Your email address will not be published. You Can Squat Even with an Upper-Body Injury. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. It offers a slew of benefits that can take your lower-body training to the next level, no matter your level. The Safety Squat Bar from Titan Fitness® is a specialty training barbell outfitted with shoulder and arm pads to reduce unnecessary strain on your shoulders. 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. This article is an honest summary of why you should consider the safety squat bar. If you do not have a safety squat bar than you are missing out on one of the best training bars there is. The safety squat bar is an amazing piece of equipment that produces massive benefits in terms of strength gains, injury prevention, and upper extremity preservation. One of the risks of using free weights when squatting is exacerbating any weakness or injury to the wrists and shoulder joints. Some exercises, like front squats (some models), walking lunges, Zercher squats, and even good mornings, have merit though. Are you a strength coach who wants to learn how to improve athlete performance for all sports? Here's how to do it. 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. The right balance of personalization and general training is the cornerstone of LTAD. The athlete exerts pressure against the power rack by grasping the handles and thus maintaining a straight back throughout the entire squatting motion. It's great for quad development and overall training volume when you're trying to grow in size or strength. Comparable to back squats. If you look close enough you can see the blood stains from a thousand popped neck zits. The safety squat bar may look like it's pulled straight from a Viking village, but don't let it intimidate you. To set the safety bars you should start by performing a few empty-bar squats. The Safety Squat Bar is also great for addressing weak points in the squat. 99. Most people favor the dumbbells when it comes to lunging but it gets more interesting with the barbell since you will be able … It dictates a more upright position, requiring more upper-back and core stabilization throughout the movement, which for some lifters can be a huge benefit if they struggle to remain tight and fail lifts because their chest is caving in. He started giving me excuses about budget and whatever, so I looked online and found one used for under $300. If you've never worked with specialty barbells, you're in for a whole new world of pain and gain. Second, it takes much of the stress off the elbows and shoulders. 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. Safety Squat Bar Builds Muscle Faster… Usually if you hear something like this, it is usually just BS … That has changed, however, and Coach Carl Valle believes that athletes who can perform it and coaches who can teach it should both do so. Safety Squat Bar. I do agree that sometimes using simpler exercises fosters technique better than more demanding movements, but coaching is the ultimate tool. I'm going to focus on the safety squat bar, aka the SSB, or Yoke bar. 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. safety squat bar? A safety squat bar sits a bit higher on the shoulders. Benefits of A Safety Squat Bar. Please contact the developer of this form processor to improve this message. If you've suffered a shoulder or even a pec injury, you … Using the hands to self-spot prevents one from falling forward or backward. 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