Top 6 Best Safety Squat Bar Benefits - Build An Unbreakable Core!

If you’re interested in getting stronger, you understand that there are different types of bars used for specific exercises. One of these bars is the safety squat bar.

The safety squat bar is designed to make squats more comfortable and even just give you more squat variations in your training.

In this article, we will discuss what a safety squat bar is, how it differs from a straight bar, and what benefits it offers.

What Is A Safety Squat Bar?

A safety squat bar, also known as an SSB, is a piece of lifting equipment that is specialized for squatting exercises.

It consists of a padded yoke that sits comfortably on the lifter’s neck and shoulders and two handles that the lifter can hold onto during the squat.

man setting up to use the safety squat bar

The bar is curved or cambered which moves the weight’s center of gravity forward, producing a unique lifting experience.

Differences From A Straight Bar

The most significant difference between a SSB and a straight bar is the yoke and the camber.

Traditional straight bars place the center of gravity directly above the spine, while the cambered bar places it slightly forward of the spine.

This changes not only how the weight feels as it is lifted but also how it impacts the body.

man with poor shoulder mobility showing off the kabuki SSB

The yoke on the safety squat bar takes the pressure off of the upper back and places it onto the upper chest and shoulders.

These features make the SSB an excellent alternative to traditional squatting bars.

The Yoke

The yoke on a safety bar is one of its most noticeable features.

This part of the bar is responsible for distributing the weight across the upper back, neck, and shoulders.

The yoke is padded with high-density foam to provide additional cushioning and absorb shock when lifting.

With a traditional straight bar, the barbell rests on top of the upper back and traps. This positioning can create soreness and bruising after a few reps.

However, the unique design of the yoke on a SSB reduces pressure on the upper back and traps.

Compared to traditional barbells, the yoke allows for a more comfortable lifting experience.

The weight distribution on the upper body is more balanced, resulting in less discomfort.

The Camber

The camber of a safety squat bar refers to the curve or bend in the bar.

Unlike a straight bar, which is just that, straight, a SSB has a distinctive curve in its design.

The curve in the bar allows for a more comfortable position during squats and also helps to load the weight more efficiently.

The camber of the safety bar also allows for an increased range of motion during exercises.

This is particularly useful for lifters who may have mobility issues or restrictions, as the camber helps to reduce stress on the shoulders and makes it easier to maintain an upright posture during squats.

Additionally, the camber of the safety squat bar can also help to improve overall squat technique.

By forcing the lifter to maintain a more upright torso position, the bar encourages the use of proper form and technique during squats.

This can lead to better overall performance and results in the long run.

Overall, the camber of a SSB is just one of the unique design features that make it such a beneficial piece of equipment for lifters.

By allowing for an increased range of motion, improved technique, and a more comfortable position during squats, the camber contributes to the many benefits of using a safety squat bar.

Benefits Of The Safety Squat Bar

Now that we understand what the safety bar is let us dive deeper into the benefits of incorporating it into your weight training routine.

Not Restricted By Mobility

One of the major benefits of a safety squat bar is that you aren’t restricted by upper body mobility.

This is because the bar has a padded yoke that sits on your shoulders and allows for a more comfortable and stable position.

With a traditional barbell, the lifter has to grip the bar with their hands, which can be difficult for people with limited mobility or injuries in their wrists, elbows, or shoulders.

By using a safety squat bar, you can effectively perform squats without being limited by your mobility.

The yoke of the bar is shaped in a way that distributes the weight load evenly, which means that you don’t have to worry about holding onto the bar with your hands.

This is particularly important for people who may have injuries or chronic pain in their upper body.

In addition, the padded yoke of the safety squat bar also makes it more comfortable to perform squats.

The padding helps to reduce pressure on your shoulders and upper back, which can be especially helpful during high-volume squat sessions.

This increased comfort can help you to perform more repetitions and sets with less discomfort and fatigue.

Increase Core Strength

The cambered design of the safety squat bar forces the lifter to maintain proper form and an upright torso, engaging the core more than standard squatting.

This is because the bar’s design places the weight center of gravity forward, making it more challenging to maintain a straight posture throughout the reps.

By using a SSB, you can effectively target your core muscles during squats and develop greater overall strength in this area.

Additionally, strengthening your core muscles through the use of a safety squat bar can help improve your balance, stability, and control during other exercises.

By improving core strength, you are creating a stable foundation for other compound lifts such as deadlifts and overhead presses, which can reduce the risk of injuries.

Builds Posterior Chain

The posterior chain, which includes the muscles in your back, glutes, and hamstrings, is an important muscle group for everyday movements and athletic performance.

Strong posterior chain muscles can help improve posture, increase overall strength, and reduce the risk of injury.

One major benefit of using a safety squat bar is that it specifically targets and strengthens the posterior chain.

Compared to the back squat using a straight bar, using a safety bar places more emphasis on the back and glutes, which are important muscles for maintaining proper squat form and generating power.

The yoke of the safety squat bar sits higher on the back than a straight bar, which forces the lifter to maintain a more upright torso position throughout the exercise.

This posture helps activate the back muscles and promotes a hip-dominant movement pattern, which places more stress on the glutes and hamstrings.

By strengthening the posterior chain with a safety squat bar, lifters have reported discovering greater success with exercises such as deadlifts, lunges, and even running.

They also noticed less back pain and improved overall athletic performance. Incorporating the safety squat bar into your routine can help you achieve greater strength and mobility in your lower body.

Very Versatile

The safety squat bar is widely known for its ability to improve squat form and build posterior chain strength, but this piece of equipment is far more versatile than initially meets the eye.

Here are a few exercises you can incorporate into your routine with a safety squat bar:

Box Squats
Bulgarian Split Squats
Good Mornings
Lunges
Front Squats

Overall, the safety squat bar is a highly versatile piece of gym equipment that can be used to create various workouts specific to individual goals.

As with any new gym equipment or exercise, it’s crucial to start slowly and focus on proper form and technique to avoid injury.

More Comfortable

One of the most obvious benefits of a safety squat bar is that it is far more comfortable than using a straight bar.

The yoke on an SSB is padded and shaped to fit the contour of the neck and shoulders.

This design reduces the pressure placed on the upper back and traps, making it a more comfortable experience overall.

Train Around Injuries

The safety squat bar is an excellent tool for lifters who are dealing with injuries.

For instance, a traditional straight bar squat can put pressure on the upper back and cause pain or discomfort.

The SSB’s ergonomic design reduces that pressure, allowing the lifter to focus on training the lower body, even while dealing with an injury.

Frequently Asked Questions

Can you squat more with a safety bar?

The short answer is no. The safety squat bar is designed in a way that makes it much harder to lift heavier weights.

However, some lifters may find the SSB easier to lift and, therefore, be able to lift more weight than they could with a straight bar.

What muscles do a safety squat bar work?

The safety squat bar primarily targets the quadriceps, glutes, posterior chain, and core while doing a safety bar squat.

If you use it for other exercises such as good mornings though, you can train the hamstrings in a much more comfortable position than a regular back squat.

What are the cons of a safety squat bar?

One potential con of using a safety squat bar is that it may take some time to adjust to the lifting position.

Also, because of the unique design of the SSB, it only has a couple of different uses compared to a straight bar.

Is a safety squat bar better for the knees?

Yes, the design of the safety squat bar can be more knee-friendly than a traditional back squat.

By placing the weight slightly forward, the SSB takes stress off the knee joints, making it easier for individuals with knee issues to participate in strength training.

The main reason for this is due to the forward center of gravity forcing you to perform a more glute dominant squat. This will result in less knee flexion if you have issues with yours.

However, I highly recommend you try to load more knee flexion into your training so that your knees can get stronger.

Who should use a safety squat bar?

Anyone who performs squats or weight lifting exercises that put pressure on the upper back, shoulders, or wrists may benefit from using a safety squat bar.

This includes beginners, those dealing with mobility restrictions, and individuals who are prone to back, shoulder, or wrist pain.

Do you squat less with a safety squat bar?

Initially, individuals may find that they lift less weight with an SSB due to the added emphasis on the posterior chain and core muscles.

However, with consistent use, lifters can build strength in these underutilized areas and potentially lift more weight overall.

Does a safety squat bar mimic a front squat?

The SSB and the front squat have some similarities, such as the placement of the bar and the emphasis on the core muscles.

However, there are some differences, such as the cambered design of the SSB, that make it a unique tool in exercises targeting the lower body.

Are safety bar squats the same as normal squats?

No, a safety bar squat is not the same as a traditional back squat.
The way that the SSB distributes the weight on the back, and the addition of the handles, creates a unique lifting experience.
While it’s true that you’re still training most of the same muscle groups, the weight dumping you forward is definitely going to change the movement up significantly.

Conclusion

Now I turn it over to you!

After learning about some of the most important safety squat bar benefits, do you plan on using one in your own training?

Let me know in the comment section below, right now!

Until next time,

-Dante

Top 6 Best Safety Squat Bar Benefits – Build An Unbreakable Core!