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.
Table Of Contents
- 1 What Is A Safety Squat Bar?
- 2 Differences From A Straight Bar
- 3 Benefits Of The Safety Squat Bar
- 4 Frequently Asked Questions
- 4.1 Can you squat more with a safety bar?
- 4.2 What muscles do a safety squat bar work?
- 4.3 What are the cons of a safety squat bar?
- 4.4 Is a safety squat bar better for the knees?
- 4.5 Who should use a safety squat bar?
- 4.6 Do you squat less with a safety squat bar?
- 4.7 Does a safety squat bar mimic a front squat?
- 4.8 Are safety bar squats the same as normal squats?
- 5 Conclusion
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.
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.
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 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 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.
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
- 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.
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
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,