safety squat bar – Tony Gentilcore

When Dean Somerset & I created the Complete Shoulder & Hip Blueprint and the (Even More) Complete Shoulder and Hip Blueprint (both currently on sale for the next 72 hours at 40% off their regular price…wink wink, nudge nudge) our goal was to provide a resource for people to better connect the dots between assessment and performance

Too, it was to champion the idea that strength is corrective. It’s rarely necessary to send someone off to corrective exercise purgatory when their shoulder or hip is acting up. While it’s inevitable a swath of time & effort may have to be dedicated to proper breathing mechanics or improving scapular upward rotation, what I have found that often “sticks” the most and provides a greater “buy in” to rehabbing an injury…

…is to make rehab look and feel more like training.

Much of the time the “fix” is a matter tempering one’s training volume (most people are simply doing too much of something) or adjusting a specific exercise – stance, ROM, tempo – in an effort to better mirror one’s injury history and (current) ability level. <— FYI: Dean & I cover this extensively in CSHB 1.0 and 2.0.

If a part of the body hurts when someone performs an exercise it doesn’t automatically mean we have to cancel the exercise altogether.

Cancelling Nazis (and Birthday clowns) = good.

Cancelling Squats = whoa, whoa, whoa…pump the brakes a bit.

The Bar Every Gym Should Have

This post is not meant to wax poetic on the back squat.

If you want to do it, cool.

If you don’t, that’s cool too.

No one outside of a competitive powerlifter (and maybe He-Man) HAS to perform a traditional barbell back squat. I think they’re a great option if your goal is to be brutally strong & athletic and you want to build an impressive physique.

They’re a tool in the toolbox.

I will say, however, the back squat (when performed with a straight bar) does tend to eat up a lot of lifters’ shoulders. In fact, I’d go so far as to say that straight bar back squats are more of a shoulder destroyer than the bench press any day.

Yeah, that’s right…I said it.

via GIPHY

I know the barbell back squat provides a degree of prestige and “street cred,” and I’d be lying if I said there wasn’t a time in my career as a personal trainer & strength coach where I’d ride and die with the statement that everyone, regardless of goal, sport played, or highest Scrabble score should have back squats in their program.

Alas, with age (and experience) comes wisdom.[footnote]I mean, early in my career I used to also shotgun Flaxseed Oil. I’d put a few teaspoons into a glass of water and just gulp it down.

You know, because #meatheadlife.

Point being: I didn’t know shit about shit early on in my career.[/footnote]

That said, I’ve always prided myself in taking a middle-of-the-road approach to most things in the health/fitness industry. I know some coaches who are adamantly PRO back squat and others who are just as adamantly against.

Which brings me to the point of today’s post.

The Safety Squat Bar (also referred to as SSB or Yoke bar), while still technically a back squat, has grown into one of my preferred ways to program (back) squatting into most people’s programs. I also take the stance that it’s a bar that EVERY gym should add to their equipment arsenal.

Why Your Gym Needs an SSB Bar

1. Shoulder Friendly

Back squatting with a straight bar requires a fair bit of shoulder mobility. Many lifters lack the requisite shoulder abduction & external rotation to be able to comfortably rest the barbell on their upper traps (high-bar position) or rear delts (low-bar position).

As alluded to above, part of the appeal for me is that SSB bar coincides very well with my mantra “strength is corrective.’

There’s an element of literal synergy here; the SSB bar still allows someone to lift heavy things. However, the obvious advantage of the bar is its design, and the fact that the handles are located in FRONT of the lifter.

There’s zero shoulder mobility required. To that end, if I am working with someone who’s shoulders don’t handle the straight bar well, I can have them use the SSB bar and continue to TRAIN without irritating the joint.

2. More Upright Torso

There will ALWAYS be a degree of forward lean when squatting. This is not to suggest a more forward leaning position when squatting is inherently wrong or deleterious.

However, back squatting lends itself to more of a forward lean compared to a front squat. As a result, and as a general rule, the more of a forward lean there is, the more “shear” loading will take place on the spine.

Photo Credit: www.PowerliftingTechnique.com

The high(er) bar position with the SSB bar allows for the torso to be more upright (similar to a front squat) and as such a bit more back friendly as well.

Personally speaking, I know when my deadlift volume is high I’ll revert to SSB squats for the bulk of my squatting during that particular phase of training because my lower back will take less of a beating and thank me in the long run.

3. Increased ROM & Upper Back Strength

Pigging back on the above point, because the high(er) bar placement of the SSB bar allows for a more upright torso it’ll also equate to a more robust range of motion for most trainees as well.

In addition, the high(er) bar placement will force the upper back to work overtime because that area needs to work harder to prevent the bar from “rolling” the shoulders over.

So, in effect…we can make the case that the safety squat bar recruits the upper body more (compared to traditional squats).

4. Reneges Upper Body Injuries

The SSB bar does a splendid job at opening up one’s TRAINABLE MENU in lieu of an upper body injury. Lets say you just had surgery on your shoulder and you’re in an arm sling for several weeks. Or, I don’t know, you got in a tickle fight with an Uruk-hai and ended up busting up your wrist.

Both situations make back squatting problematic if not altogether impossible.

Not with an SSB bar, though.

LOL.

You can still train your lower body.

Nice try.

5. Hatfields!

Last but not least, the SSB bar allows you to CRUSH “supported” single-leg training like Hatfield Split Squats.

I’m certain I’m neglecting to think of other cogent benefits, but that’s what I have at the moment. Feel free to forward this post to your local gym’s owner/manager so that you can start incorporating this SSB bar soon!

This is a Tony Gentilcore & Matthew Ibrahim collaborative post.

Or, as I like to call it: A Gentilhim (or Ibracore?) production.

The Safety Squat Yoke Bar (also referred to as “SSB”) is a popular speciality bar that’s most often affiliated with collegiate strength & conditioning facilities, powerlifting gyms, or gyms that are a bit more “serious.”[footnote]You know, gyms that kinda make you destroy the back of your pants when you walk in because Viking Metal is blaring and people are warming up with your 1-rep max.[/footnote]

However, the Safety Squat bar has grown in popularity in recent years and it’s popping up in more commercial and boutique style gyms as well.

This is great because Matt and I both feel the Yoke Bar is a valuable piece of equipment, one that should be in every gym, with a variety of training applications.

Read on to see what they are.

Safety Squat Yoke Bar in Your Face, Son

Before I proceed it would make sense to show you a picture of the bar so you know what we’re talking about.

Advantages

1. The SSB is a more “shoulder friendly” way of squatting. Because you grab the bar by the handles which, when the bar is on your back, are located below your shoulders and a smidge in front of the body, it doesn’t require as aggressive of a set-up as a traditional back squat.

Traditional Back Squat (Straight Bar) = Shoulders maximally abducted and external rotated. Many lifters don’t have access to this range of motion and as a result their shoulders are like…

SSB/Yoke Squat = Not the above.

2. The SSB is more of a “hybrid” squat. As Matt notes:

“Since the SSB has a longer bar camber from side to side (as opposed to a traditional barbell) plus a unique loading position for weight plates, it offers the lifter a fine balance between what they would expect from a barbell back squat and from a barbell front squat.“

3. The SSB “fixes” your squat. Mirroring what Matt mentioned above, because of how the bar is designed, you have to fight like hell to stay upright (which, not coincidentally, makes it a great option to strengthen the upper back AND help work on thoracic extension; two things most people need more of).

As you get stronger with the SSB/Yoke Bar it’ll make things infinitely easier to stay upright if or when you revert back to a straight bar.

4. The SSB = 110 Power Boost in World of Warcraft (but only with a +1 Shield and Infinity Cloak).

Nerd.

5. The SSB helps with depth. Because the bar is situated higher up on the back it promotes more of a “squat down” pattern rather that “squat back.”

This, in turn, will often help a lot of people squat deeper (if that’s something they’re interested in).

Here’s an SSB Squat in action.

The SSB Squat exercise is quite common and frequently used.

We wanted to delve a bit deeper to provide several other lower body training exercises you could perform with the SSB that you may not be using already in your overall strength and conditioning program.

1. SSB Hatfield RFE Split Squat (Matt)

Description: This exercise targets lower body strength and power, primarily in the quadriceps, hamstrings and glutes.

The trunk stability challenge here is the real deal as well, since you’re holding on to each side of the squat rack with your hands while the SSB rests on your shoulders. Be sure to press the entire surface of the working foot down through the ground as you power up from the bottom position to the top during each rep.

I’m a monster fan of this exercise due to the strength and power development components.

2. SSB Reverse Lunge (Tony)

Description: This was a staple exercise we utilized when I was coaching at Cressey Sports Performance due to it’s shoulder friendliness in addition to the fact we could be more aggressive with loading compared to dumbbells (grip becomes less of a limiting factor).

As with any single leg exercise there’s also a hefty balance and coordination component as well. I prefer a bit of a forward lean when executing this exercise as it places less stress on the lower back and also allows for more emphasis to be placed on the hips.

3. SSB 1-Leg RDL (Matt)

Description: This exercise targets lower body strength, primarily in the posterior chain muscle group (hamstrings and glutes). As the SSB rests on your shoulders, be sure to hold the handle grips tight with each hand to ensure trunk stability.

It’s important to also mention the relevance of keeping a neutral-ish spine as you descend down into the bottom position due to the orientation of the load on your shoulders. I like this exercise due to the single leg strength and stability demand it poses to the athlete.

4. SSB Front Squat (Tony)

Description: This is a variation I first witnessed my man Jim Smith – of Diesel Strength – recommend a few years. ago. I won’t go into the weeds on the benefits of a front squat

– you can read more HERE – but what I will say is that this variation is a wonderful way to counterpoint any client/athlete who insists that barbell front squats are too uncomfortable for him or her to perform,

I get it.

They suck.

They’re uncomfortable.

I don’t care, do this instead.

5. SSB Good Morning (Matt)

Description: Talking about posterior chain development without mentioning the Good Morning exercise is like eating eggs without the bacon; you just don’t do it.

The Barbell Good Morning has been a staple training tool for years when attempting to develop the glutes and hamstrings of the posterior chain muscle group. The SSB offers a slightly anterior loaded position when compared to the traditional barbell loaded version, which forces you to hinge your hips back even more than usual. I enjoy using this exercise as a way to really “feel” the hamstrings under load.

6. SSB Pin Squat (Tony)

Description: I loooooooooove[footnote]Like, loooooooooooooooooooooooooove.[/footnote] this variation as an accessory movement to the deadlift.

The key is to try to approximate the pin height to one’s hips height so that it “matches” their deadlift setup. In other words: the starting position of the Pin Squat should mirror their deadlift setup.

Factor in the increased demand to maintain an upright torso (t-spine extension) and your entire posterior chain is going to be challenged with this exercise.

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The Bar Every Gym Should Have: Safety Squat Bar