Most probably everybody is training with a standard barbell. However, when it comes to the squat, many people cope with safety due to reasons such as limited mobility or poor positioning. This is where specialty bars can begin to be helpful. So, in this article, we will focus on the safety squat bar, known as the SSB, or Yoke bar.
The safety squat bar can be intimidating, but don’t let it scare you. Squatting with it isn’t surely difficult or easy. It is just another adaptation of the squat model to test your skill and strength.
The SSB is a handy item that can be used for all purposes. It can be used for beginners that are attempting to put on size or using it to enhance the technique for a training block or two.
Let’s talk about the profits of practicing the SSB in more depth:
1. It is Efficient
Training with this bar will be beneficial for both strength athletes and bodybuilders. It’s excellent for quad growth and overall practice amount when you’re working to increase in size or strength.
Practicing the SSB with smaller weight and higher reps contributes to size gains. The hand position and weight placement offer a much reliable and more suitable position. This means that you can make more reps, more growth, and also add more weight to the bar.
So, it adds diversification to your practice, giving the motive for you to break through plateaus and bypass wounds.
2. You Can Squat Even if you have An Upper-Body Wound
If you’ve experienced a shoulder or even pec damage, your squat game is negatively influenced. This means that the pain or the distress felt when exercising with a standard barbell influenced not only the wounded area but also the overall movement pattern. It can decrease both the rate and depth of your exercise. The SSB padding lies conveniently on your traps and shoulders and puts your hands on the handles in front of you.
3. You Can Practice with It Through A Heavy Bench Program
When you’re on a heavy lifting program, it’s very crucial to take care of your shoulders. This is mostly applicable when you’re pressing more often or pushing the weight. The safety squat bar allows you to make continued development and keep overloading your squat as your pressing volume starts to trend up. This will happen, without the additional thrashing your shoulders would receive from practicing with a standard barbell.
4. It Can Help You Strengthen Particular Vulnerabilities
The SSB squat is actually a combination of the front and back squat that spurs untapped growth and strength potential and is a plateau buster for squatting. You will exercise the hips, core, upper back, and posterior chain in a distinctive method, bringing up vulnerable periods, and that will carry over to your deadlifts as well barbell squats and front squats.
Squatting method varies lightly with this bar due to the way the weight is assigned. It delivers a more elevated position, demanding more upper-back and core stabilization during the movement. For some lifters can be a tremendous advantage if they strive to stay strong and fail lifts because their chest is caving in.
5. It’s A Tool For Single-Leg Workout
Single-leg workout using the SSB gives a new difficulty level on the exercises you complete all the time. This is possible because you are forcing your body to adjust to the various weight distribution and strengthening gaps you may not otherwise remark. Some of the most popular single-leg movements made with the SSB are single-leg Romanian deadlifts, Bulgarian split squats, and step-ups.
The safety squat bar is excellent. If it’s not in your current practice schedule, it should be. Some may not have access to a specialty bar like this one. So if you are in this category, you can use something like a belt squat. It can offer a similar position.
6. It’s A Versatile Tool That You Can Use For Other Exercise Variations
Squatting is what the safety squat bar is recognized for. However, you can use it to perform variations of other accessory movements to strengthen and build your body even further:
SSB Good Morning. The hand position in front is more convenient and offers a greater stabilization of the bar on your shoulders. Also, there’s no cramping in the upper back and shoulders as you hinge ahead. Using the SSB also gives the movement much similar to a deadlift.
Hatfield Squat. Here you’re practicing with your hands against the rack to keep balance and position while drawing out of your sticking spot. You can practice Hatfield squats for both higher rep work and max-effort low-rep work. Regardless of the method, you will develop the faith to place more weight and squat without the help of your hands on the bar.
Front Rack Position. This load placement is nearly the same as the regular front squat. The padding and handles over the shoulders can make it slightly more pleasant than a barbell across your neck. It is a little cumbersome, and loading heavy can sometimes be difficult. However, for someone with bad wrist mobility or bad ability to protract the scapula enough, as required for the rack position in a normal front squat, this can be a reliable option.