A Case for the SSB Squat - Is it Worth it For POWERLIFTING & STRONGMAN?

A lot of people have asked me what the benefits of the SSB squat are. So in this video I explain why it should be a training priority for powerlifters and Strongmen. It has done a TON to increase my numbers and hopefully it will help some of you out as well!
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[@highviewbarbell]

even from a hypertrophy perspective, this is the best bar to use. There's no reason to accumulate shoulder fatigue in a movement that has nothing to do with it, like what happens with the standard bar

[@Luminatas1]

I was wondering why I could see him til I realized it wasn't John Cena..

[@devennaidoo7638]

Take your like and gtfo ....

[@roblrocks]

Couldn't see who

[@loosegoose2466]

They've never been seen in the same room.....

[@jameswoodruff2206]

not sure if you remember giving me advice on my overhead press a few months when i asked you to take a look at my form, took your advice on "move the body around the bar not your bar around the body" and i finally got my 150lb press appreciate the advice brian, hope you have a good one

[@jameswoodruff2206]

a few months ago*

[@chelseythomas388]

james woodruff Congrats man! Thats awesome!

[@erikbentley9005]

james woodruff excellent work. That advice worked for me too. I'm sitting at 135 strict press pr rn too but that has for sure gone up. How much do you weigh?

[@jameswoodruff2206]

was stuck at 135 for awhile, almost done peaking for my twelve week program, weighing about 190 right now

[@BrianAlsruheOfficial]

That is awesome man, great job! and of course I remember!

[@ultra7021]

lol eric bugenhagen did a 745 pounds lunge with one of those. Awesome equipement

[@JayBrie69]

that guy is great

[@BrianAlsruheOfficial]

Hahah what!?! Dude that is insane!

[@elliotyamamoto38]

Brian Alsruhe challenge accepted?;)

[@ultra7021]

Yeah ikr?? he is crazy strong you should check out his channel metal n iron it's just pure motivation

[@BrianAlsruheOfficial]

Hahaha nah man, I want to live! I'm pretty sure I would die if I tried that right now!

[@martindreher477]

How you've only got 25.000 subs is beyond me... you're sharing great content in an educating and entertaining manner. Keep up the good work!

[@tonyallen3138]

I just purchased the Titan V2 SSB due to pain experienced in my upper back from a lipoma removal. It’s the best purchase I’ve made in awhile for my home gym. Great review.

[@boydmccollum692]

The SSB bar from EliteFTS was the first specialty bar we bought my son for his powerlifting based on Brian Shaw's recommendation. There was a 3-4 month period when he used it exclusively due to elbow/wrist issues from benching and he got up to 705lbs for a double. He was prepping for Juniors Nationals and did a 910 single ply squat in training at 20 years old. This was back in 2020 and the Vid ended up scuppering the entire season (including a shot at the Junior World Team). He started up with a coach after that who never programmed the SSB squat or SSB good mornings and his equipped lifting really suffered. Now he's been using the SSB again and the weights are going back up. He just hit a pretty easy 860 lbs single ply squat 3 weeks out from Nationals and felt like 900 was there if he went for it. The SSB squat and good mornings are great for powerlifting. We will try the SSB deadlift variation for a block after his next meet. "My back is big and strong enough" said no elite bencher or geared lifter ever 🤣.

[@brianneradt]

Thank you for sharing your thoughts on the SSB. I've been considering one and this video was helpful.

[@andyhellemans1579]

I came across this channel a few times. You've got good content and you bring it really good. You deserve more subscribers.

[@scottthomson700]

Thank you. This is the answer I have been looking for. Just orderd one. It all makes perfect sense.

[@michaelv6269]

I wish my gym had one of these. I love the content on this channel Brian you are a breath of fresh air KZbin "fitness" is filled with so much trash. You sir are awesome thanks for the insane amounts of motivation.

[@BrianAlsruheOfficial]

Thanks so much man, I really appreciate that!

[@rufuslumpkin4112]

I genuinely appreciate how you put everything in terms any gym goer can understand. Thanks for not "churching it up" Brian! I'm enjoying your channel.

[@BrianAlsruheOfficial]

Thanks man, i really appreciate that!

[@daviddunn7330]

If I could subscribe to this channel a hundred more times I would. I seriously end up taking cues and tips from most of your videos and implement them into my personal training and have been getting pretty good results.Thanks for putting out such informative, entertaining, and grounded content! Keep getting after it!!

[@BrianAlsruheOfficial]

That is awesome man, thank you so much! I really appreciate that!

[@BrianAlsruheOfficial]

Thanks man!

[@antwannn111]

Love your channel man. Extremely clear presentation, educational, entertaining and motivating! Oh & 0% douchiness which is an important factor lol. Potential vid idea or at least a general question that i'm assuming others may be curious about (maybe not). I am trying to determine the differences between the good morning and RDL. Not trying to see "which is better"... I simply want to understand their strengths and weaknesses so that I can more productively incorporate them in my training. I know you are a fan of good mornings so figured I'd fire a question out. Keep it up man it is very appreciated!

[@StrengthCampBulls]

Always been my favorite channel for strongman and strength in general . I can always come here if there is something thing I need to know

[@TheWok3n]

thanks for making this video brian! in 2016 i had a bad lower back injury and was trying to find alternatives to squats and deadlifts. since it takes the load off the lower back i was able to hit my squats pain free!

[@jameshouck440]

A very beneficial piece of equipment, once again Brian hits ass to grass depth below parallel, and always a thumbs up he deserves more subscribers

[@BrianAlsruheOfficial]

Thanks so much brother! I really appreciate that!

[@TheGripperNewb]

Epic channel so informative and addictive.....your gonna blow up this year, just don't loose that video format when you get huge :)

[@_That_Dude]

This channel never disappoints

[@BrianAlsruheOfficial]

Thanks so much Dave!

[@christophercox5192]

watching this for the second time. great video. thank you for the great content.

[@Chris-dw3xl]

Great vid as always, some awesome tips especially using it for the front squat thanks mr neversate 25 k subs is here congrats 2017 is your year

[@BrianAlsruheOfficial]

Man, thank you so much and I really hope you are right!

[@talder123]

Hit a 535lb belt and sleeves SSB last week. All my squats and deadlifts got stronger too. I like your channel btw one of the best right now

[@BrianAlsruheOfficial]

That is awesome man and thank you for the kind words!

[@patrick1580]

talder123 fuck yeah bro

[@wowsley89]

Brian, I know this video is old news, but I took your advise and ordered the EliteFTS Yoke SSB. I've been using it for about 4 weeks now and absolutely love it! I'm almost up to my traditional back squat weight and see no signs of slowing down with the SSB progression. Walking lunges are even more enjoyable (ok, not great, but they're better) like you said. I really hate going back to regular back squats now, but I know I still need to work them in every so often. Just wanted to give you a quick (longer than I intended) thank you!!

[@arnab1978]

Just got an SSB and I was first frustrated that I could not lift the same weights that I normally do with the back squats , then I found your video . Thanks for all the info

[@joehendershott2852]

Little late to the show but I'm glad you posted this as I can't back squat because of a repaired shoulder I was ordered to not increase range of motion on thanks

[@vocalg1]

I like your video. I like how you’re so positive regarding the safety squat bar and I will get one. I’ve seen other videos on KZbin and many people blabbing on and on how negative the bar is and that I didn’t like. I think they’re full of crap, I like your video, your knowledge regarding the bar and how you use it too.

[@ec9919]

The best in the business, thanks Brian

[@Avgskilledgamer]

Didn't know ssb had this many benefits. Definitely gonna add this into my routine

[@BrianAlsruheOfficial]

It has done a ton to help me man, hopefully it will help you as well!

[@Avgskilledgamer]

Brian Alsruhe started training at jungle boys training down here by my base and squated 435 today then hit the ssb after! Core is dead man

[@dkopec0411]

Brian, I totally agree that the SSB is a fantastic tool. Thank you for another great video. Keep up the good work on KZbin. Glad to see you growing on the tube...you are one of the best out there.

[@BrianAlsruheOfficial]

Thanks so much brother, that means a lot!

[@HalfJapMarine]

Awesome video, thanks Brian!

[@OlMoldy]

I'm going to use it to let my shoulder have a break. Thanks for convincing me!

[@sergiohulk879]

SSB ROCKS! Just got one from elite fts. Used it last night and man my legs are sore as well is my traps. Great video, very informative. Thanks.

[@chelseythomas388]

Ive recently had SSB brought into my programming and its been wonderful. I think its helped my back squats a lot because back squats seem to be my weakest spot. Its mental for me. Squats get in my head and its more mental than anything. SSB has helped take that away. Thank you so much for this video! Im an SSB supporter all the way.

[@BrianAlsruheOfficial]

Thank you so much Chelsey!

[@Djwhynotlove]

I bought an SSB last week and I hated squats. I love that i can workout and I'm excited to try more workouts for the SSB. Thanks for the good tips so I can progress and grow

[@deadlift0425]

I love using the ssb for Hatfield squats! Great overload for training the squat and getting more confident with heavier weights!

[@raywade5845]

One of the best additions to my garage gym.

[@jonathanlavergne6306]

thanks for the video I was literally looking for a video on the ssb yesterday. congrats on all the new subs

[@BrianAlsruheOfficial]

That s awesome, I hope it helps!

[@kimberlyasperheim8926]

I've begun incorporating the SSB on leg day. It is AWESOME!!! I appreciate the information from this video! If I hadn't seen this video I would have never even tried the bar due to the fact that I was intimidated by the looks of the bar. Thanks again for all the wonderful information you provide via your You Tube channel.

[@BrianAlsruheOfficial]

That is so great! I am glad that it helped!

[@jorgennittim6979]

Tried SSB for first time yesterday- it felt good and controlled. Core activation is strong with this one, I would say it's very similar to front squat. One less SSB sitting uselessly in a gym corner. Thanks for the video and keep them coming!

[@ralphnunez4741]

Great content, I have one at my new gym, I'm using it on Friday , thanks Brian

[@BrianAlsruheOfficial]

Definitely do man!

[@mariaw7746]

Thank you for this video. I'm new and it helps me know about tech to help me do another set safely.

[@ChristianDurusTelamon]

This video is awesome! I wish I would have seen this a while ago as I finally broke down and bought one to use during recovery from shoulder surgery. Comment on the arms moving is spot on and I found them just going everywhere and couldn't figure out if I should pull down, hold still, or push up - now I know. Also that idea for front squats is awesome. I suffer from the flexibility issues and can't get into the rack position so once my shoulder is good I am giving these a try.

[@BrianAlsruheOfficial]

That is awesome man! Thank you and I really hope the front squats work out for you!

[@CAHOP2401]

your training videos and listening to Brian Shaw convinced me to buy an SSB a couple weeks ago from New York barbell. That thing is great

[@BrianAlsruheOfficial]

that is awesome man!

[@jessyruel3006]

So glad to hear that. i've been struggling for months and months with low-bar squats. 50% of the time I can't hit a proper bench press after I squat because my elbows and shoulders are so messed up. I have to skip like a week per month now because I can't stand the pain anymore as the weight keeps going up. You totally convinced me to buy one and send it to my gym owner since he's too cheap to buy one.

[@BrianAlsruheOfficial]

It has made a big difference for me, I truly hope it will help you out!

[@jima2985]

Great video! I got an SSB over the summer as a new toy, and I was embarrassed at how much less I could squat with it compared to a regular bar. The only thing I'd say, and this is speaking purely for myself, is that I only did SSB squats for a month and when I went back to the regular bar my squat had taken a little bit of a hit. My core was much stronger, but I think my legs were deconditioned since I couldn't handle as much weight with the SSB. Now I squat 2x a week, once with a regular bar and once with the SSB, and both have gone up a lot.

[@millybadisonoutdoors]

Brian, Awesomely informative video. I've been toying with the idea of the SSB. After watching this I'm definitely implementing them in my training. I'll probably add these as squat accessory on my heavy deadlift day followed by goodmornings with the SSB. My question is what set/rep scheme would you recommend? I'm starting a 6-8 week volume block today, just so you know where I'm at in my training. Blessings, Justin

[@kyleveatch7165]

Just got my Neversate shirt in today! I love it. Love the SSB bar, it wrecks me.

[@klimekco.4577]

Excellent video! I recently just fractured my radius and dislocated my wrist. I had surgery and now I have a metal plate. I thought I could still squat but tipping my wrist back to grab the bar is incredibly painful. I ordered a safety squat bar just so I could have my hands out in front and not taking any strain. On my first couple of sets I noticed that it was an entirely different experience. I was wondering what the benefits are to the safety squat bar and you answered everything completely in this video. Thank you! I think it's going to be a great addition to my routine for years to come.

[@mikedunn4077]

Good stuff, man. Thanks for the video

[@BrianAlsruheOfficial]

Thanks for watching it man!

[@Dr.BobbyAllenJr.]

That’s was awesome man thanks.

[@okwaristrength5778]

thanks for this Brian for this... I have been using the ssb for the pass three weeks... I just tired it for the hell of it now I been using it every time I squat but I didn't know to much about the benifets that ssb squat had so again thanks for this and I don't plan on stopping on using the ssb... keep up the great videos and never disappointed... 💪💪💪💪

[@BrianAlsruheOfficial]

Thanks so much for this man!

[@lycosa10]

*this is one of the BEST channels.*

[@BrianAlsruheOfficial]

Thanks so much man!

[@transcendingfitness9060]

Great video, brother. 🔥🔥🔥

[@jmbeen]

I've only used the ssb sparingly. That's about to change! Good info, Brian! Thanks.

[@BrianAlsruheOfficial]

Thanks so much for checking it out man!

[@bobmcc6626]

Thank you Brian, great info as always. For those using these bars for the first time, the Rogue and the EliteFts bars are something like 20 to 25 lbs HEAVIER unloaded than a typical gym barbell.... so load plates accordingly.

[@BrianAlsruheOfficial]

Great point man! That would definitely be a rude wake up.

[@brumylee]

SSB bar feels like a front squat loads of benefits, love this channel keep the good content coming 👍

[@BrianAlsruheOfficial]

Thanks so much man!

[@GGHarvey]

I just got an SSB and have learned loads from you already. Can we get a basic nutrition video?

[@BrianAlsruheOfficial]

I already have a few of them on my page my friend! And thank you very much for the kind words

[@marcsteubing5312]

Excellant video Bro. I need to order a ssb bar one day sense the wonderful world at fitness connection dont have them. Brian Shaw and you are the best advice i ever heard on the squat thank's for the tip's I enjoyed it.

[@BrianAlsruheOfficial]

Thanks so much man, i really appreciate that!

[@OlMoldy]

We got one of these at the local gym yesterday. I'll try it tomorrow.

[@tonyhumphreys809]

Quality videos man 👍🏻

[@devynwiesner6211]

I naturally pull the handles down and it was pissing me off but you saying it gives benefits comforts me hahaha

[@williamdejeffrio9701]

I've been using an SSB at the gym for a few years now and I love them. They have saved my shoulders and elbows while preserving my ability to benefit from squats; however, from viewing your video, I realize I've been "cheating" them somewhat (shifting the bar back to allow use of heavier weights). Not shifting the bar back felt unnatural - however that was possibly due to the fact that my core and posterior chain needed better conditioning. I just bought a really good SSB for my home gym (which I am putting together to allow more flexibility in my workout schedule) and I will experiment with some of the really good ideas you have provided in this video. Many thanks!!!!

[@SoNatty]

I did SSB 5x5x today for 230 lbs. I felt the difference, and my back feels it too. Your tips helped, thanks.

[@Adam-nk4oj]

Bought a decent ssb a month ago because of this video... Was convinced it was the right investment and have no regrets... I rotate it in with normal high bar squats and shoulders enjoy the rest plus feeling the benefits of the different weight distribution already. Thank you

[@TheBullshit2011]

It's official.. My gym sucks!!!

[@BrianAlsruheOfficial]

Hahah shop around my friend...

[@jefferylord3068]

Jasongonsalves2011 tell me about it, i live on the eastern shore of maryland so if i want a better gym i have to drive across the world

[@jetset1123]

Jasongonsalves2011 I don’t know why I read that in Shao Kahn’s voice from MK

[@segason6]

SSB squats look badass. Looks like you're carrying a jetpack

[@BrianAlsruheOfficial]

Hahaha thanks man!

[@tgatt5759]

😂😂😂

[@avinashtyagi2]

I was thinking Gundam, lol 😆

[@jamesmorrison1166]

Thank you for your channel. Purchased an Elite FTS SS Yoke and don't see myself going back to straight bar unless I want to PR for the sake of numbers.

[@timothyvonvictory7105]

Super informative video bro. Thank you.

[@BrianAlsruheOfficial]

Glad it helped brother!

[@poolkrooni]

Dang it, Brian, we've been over this (no we haven't)! Legs are the engine (mover), tyres are the shoes (friction). Love the content : )

[@BrianAlsruheOfficial]

Hahah thanks man!

[@TirePowerbody]

Definitely a bar that I'll be investing in when I can. Had a good one that one guy brought, but people mistreated it, so he took it away. I miss it...once I can, ordering one!

[@HeathWatts]

Very useful. Thanks!

[@makkeni228]

I did try this first time in my life. I need to do it with much lighter weight than normal, but it did feel so effective. It really feels that this is how squat should really feel like. In my legs and in my torso.

[@silverbackgorilla2112]

I've been using an Elite FTS SSB (Yoke Bar) for many years, it is a Great Training Tool.

[@wicksreality]

Damn my nigga...This video was thorough and informative...you killed it...#Salute

[@ahmarcamacho8404]

Brian there is a ssb in the gym at the University I go to, I always wondered if I should use it, after you mentioned a while ago that you were going make a video about it, so I said hey I'll give it a shot. I did It at the end of my main squat succession with lighter weights(225 and below), I woke up today with really sore core, my abs and obliques were fried. Also coming out the hole felt like a battle for my place in existence. I don't compete but I think I wanna try using it more often, thanks for the info Brian keep lifting strong 💪

[@BrianAlsruheOfficial]

That is awesome man, you won't look back!

[@andyjcoop]

You can make one from a standard bar and used straps/handles. Works fairly well.

[@LeeJamesYuhHeard]

So interesting that my coach has me working with this a lot more in my current program. I do SSB good mornings, but not like that. Definitely want to try that variation!!! Great video as always!!!

[@BrianAlsruheOfficial]

That is great man! And start light! those are no joke!

[@LeeJamesYuhHeard]

Don't I know. Just doing it like the traditional good morning is tough to get back up from the hinged position once weight is added.

[@BrianAlsruheOfficial]

Man, people from Westside have been known to use the Good morning as a ME exercise and some can good morning even more than they squat.

[@LeeJamesYuhHeard]

+Brian Alsruhe GOT DAMN 😳😳😳

[@BrianAlsruheOfficial]

Yea man, craziness...

[@wavealip8059]

Badass gym setup. I notice your 10th Mountain Division flag over in there Hooah. If you had to choose between the Rouge and the Elite FTS Yoke bar what would you go with? I've seen some reviews that said the padding on the FTS bar is much better.

[@raylopez4351]

outstanding presentation

[@Icebergslim91]

Blew the dust off this thing in my gym the other day, did some pause squats with it and now my legs are wrecked. Will work it into my program and see how much it helps my squat as I've not made progress on it in ages however my deadlift goes up all the time.

[@jjk3502]

Great no BS video.

[@BeerDeadlifts]

SSB definitely is super useful. Right now unfortunately all squats are taken out of programming but hopefully will be back in soon due to a knee injury. Thanks for posting the video super informative and I love the black and white takes they're funny.

[@BrianAlsruheOfficial]

Thanks so much brother and sorry to hear about the knee!

[@GarageGym411]

The lowest I've seen the EliteFTS SSB Yoke Bar was Summer of 2019 for $300.00 (with a $20.00 coupon bringing it down to $280.00.) The Titan SSB v2 is 'very similar' to the EliteFTS SSB Yoke and I believe, has been sold for under $200.00 when its on sale. I opted for the Kabuki Strength Transformer Bar v3 (I like options and the Transformer Bar has'em)

[@seanebrus2431]

Just bought one today unbelievable piece of equipment

[@robertsmith6068]

great video. thanks.

[@Fonzleberry]

Good informative stuff.

[@BrianAlsruheOfficial]

Thank you so much!

[@nickw6734]

My 2 lower powerlifting days: Squat day: Low bar squat triple set with jumps/core Power clean triple set with jumps/core Cossack squat triple set lunges back extensions Deadlift day Deadlift triple set with kb swing and core SSB triple set with bb thrusts and core Quad leg press triple set with face pulls and lat pulldowns

[@Tavviferret]

You're mentioned on Omar Isulf's channel today in comments:)

[@BrianAlsruheOfficial]

Yea man, I am hoping we can work out some sort of collaboration!

[@prestonshirley9864]

I am right now saving up to get the EliteFTS SSYoke bar. Kept hoping that my gym would get one.

[@rustyblade9366]

My gym doesn't have safety bars so I took two straps and made my own (makeshift safety bar) and it has litteraly saved my knees and low back, getting rid of pain i've struggled with for years. My low back and knees feel better than ever before.

[@marklanston7256]

It’s not the same the weight distribution is different on a ssb

[@Farquad76.547]

Nowhere near the same

[@Gonzomedic1]

Great points Brian my ssb is actually sttronger then my squat (I stink at squats). Great bar love it!

[@BrianAlsruheOfficial]

Hahah well man, then I would suggest working on that squat form because you definitely have more in a regular barbell than the SSB. But that is awesome man!

[@Gonzomedic1]

Thanks Brian yeah I keep trying maybe I'll get the hang of it when I'm 90! Just kidding (no I'm not!) Keep fighting!!

[@UnarmoredForce]

SSB Squats are awesome! I remember introducing a friend to them once and they revolutionized his squat. Though the bars we tend to find around here are "spider bars", "cambered yoke bars" or whatever they're called (they have some extra bits sticking out). I don't know I always called that the SSB.

[@BrianAlsruheOfficial]

Those are awesome as well man! VERY similar benefits!

[@RonnieLunn84]

Love the SSB man, probably the one thing I miss most after making my home gym, it will be a buy in the near future.

[@BrianAlsruheOfficial]

You definitely won't be sorry man!

[@zfortyounce]

Hey Ronnie, you commented on this a long time ago so I don't know if you got one yet. But I just got one from Elitefts for $100 off. If you sign up for their notifications they send out notices for sales all the time.

[@Kingraith]

one o the best channel on the interbus right meow

[@rabbittrance]

For sure, definitely deserves more subs / recognition

[@BrianAlsruheOfficial]

Thanks so much guys! Hopefully it will come in time!

[@bowartzllc.6750]

Dave Draper makes an Safety Bar attachment! Check it out, its pretty cool! Although, you'll be missing out on the benefits of the camber bar..

[@BrianAlsruheOfficial]

Yea man, definitely good for sore shoulders but that cambered bar is where the magic is.

[@laxraider]

hey Brian, you should check out Chris Duffin's new transformer bar. it's a ssb with an adjustable camber. angle and length. looks like it's going to be killer

[@wassimkhazzaka6360]

Hey Brian. I already use the SSB whenever I get by a gym that has one after I saw the other Brian using it ;) Any chance both of you Brians have a collaboration for strongmen? It would be more than awesome!!

[@44556613able]

Hi. I have a SSB that i bought from new york barbell and noticed its different than other in the way the handles point straight down in the free state just hanging on the rack, but the majority handels will pointon an angle...

[@Voltzmann1]

In some foreign countries this would be called an instrument of torture - jokes aside I only tried a SSB once and loved it. It really gets me in touch with my obliques and core in general. But I like the friendliness it has on my shoulders. A funny question, Brian. Have you ever tried a squat where you use the yolk rack as the implement? Thinking the set up would be the set the cross member to be in the bottom position and then cramp yourself under it and squat up. Like a squat deadlift where you start with a concentric face and by that don't get any help from stored vassoelectric energy. Love your content and humour as always!

[@BrianAlsruheOfficial]

Yep man, i absolutely have. I used that exact thing to get ready for a car squat event and also i have seen it as an event itself in strongman comps!

[@fkfk4413]

Hey Brian, great video as usual. What do you think about the zercher squat? Do you use it in your training? It seems to me it would have a great carryover to strongman. Thanks.

[@BrianAlsruheOfficial]

I use zerchers for yoke carries but I just think there are more efficient ways to build up those same muscles without beating up your arms. Whenever I have spent time doing them, the benefits definitely didn't outweigh the fact that it hurt my event training.