How To: SAFETY SQUAT BAR + Programming Tips

[@BarbellLogic]

Another highly requested video! Share this one with a friend.

[@alanjones5959]

Buddy I got over thirty years lifting and have decided to get this bar to squat what I can. Just want you to know your vid explained it best from what I’ve seen.

[@BarbellLogic]

Appreciate that!

[@arymniak1]

65 years old. I use the Elite SS bar on my Tuesday squat training and the regular power bar on my Friday low bar squat training. Have a slight labrum tear in left shoulder which gets aggravated with too much volume in low bar squat, so the SS bar is a good work around for me.

[@brandonstarks7507]

Thanks so much for this video! I've been doing front squats for a year since a shoulder injury and this bar (and knowing how to use it correctly) will go far in helping me train while I keep rehabbing my shoulder. Can't thank you enough!

[@BarbellLogic]

Absolutely - this bar is so helpful to people with shoulder issues.

[@jothomas1494]

Thank you! you explained it so well! I wasn't sure which side I should be facing and holding the Safety squat bar until I saw this video.

[@MajesticSkywhale]

When I built my home gym, I decided to use the safer specialty bar options for the compound lifts since I am using a mostly powerlifting program but don't plan to compete. Hex bar deadlifts (with a knurled lower bar so i can pull from standard height), SSB and neutral grip bench bar. I really really like all three and recommend SSBs to anyone who squats. Rogue and EliteFTS make great ones but the V2 Titan bar is somehow spectacular.

[@thegeth4293]

Have you seen good results with your specialty bars? If your trying to build functional strength and not compete i dont really see the point in using the official bars if your body works better with different ones. What do you think?

[@MajesticSkywhale]

@@thegeth4293 I don't use them much, I got a real powerlifting bar, deadlift bar, and do mostly that as Im a hypertrophy coach now but get good use from my strongman log bar and SSB still!

[@mwc1066]

Very helpful. I bought a Titan V2 SSB after elbow surgery a couple months ago. Easy enough to get started with, but I noticed that my upper back is rounding a bit. Your technique tips are on point for rme.

[@BarbellLogic]

Thank you for watching and the comment.

[@nicolasalonso1207]

Nice vidéo !! :) can you do vidéo with the trap bar Deadlift ?? And what’s your opinion on Trap Bar Deadlift ??

[@BarbellLogic]

It's an unnecessary lift. The mechanics typically look more like a squat than a deadlift and it's concerningly unstable in the lockout position. Might as well just squat and deadlift.

[@andreasshengas]

Thanks for the vid. Can i ask do you push out of the hole with emphasis on driving up through the quads/front of feet or through the hips/heels? Using this at the momemt but its wrecking my knees

[@BarbellLogic]

Wouldn't think about either necessarily - want to drive up with a (basically) constant back angle. You might think of driving up your chest. If your knees are hurting, few ideas: -try low bar squat -try box squat -keep using these, but slow down the tempo and/or pause in the bottom

[@flippino35]

ill be getting my transformer bar. next week and i can do more squats. cant get into lowbar position rip shoulders elbows and wrists

[@Natureboypkr2]

I tried this bar for the first time today and it was significantly harder than a regular bar. I also feel a more intense contraction in my quads which is a plus for me.

[@BarbellLogic]

It tends to make you work your quads more. Also, these bars are typically more than a normal bar in terms of weight (usually 60 pounds).

[@joshlovingoutdoors4455]

I have a big lipoma on the back of my neck that prevents me from high bar squatting and I’ve recently been getting over a hernia surgery after acquiring a hernia from heavy low bar squatting so a SSB is going to allow me to squat again without recurring injuries.

[@BarbellLogic]

excellent!

[@downwardspiral3252]

Great video. Really appreciate the explanation of the mechanics, proper positioning and motion. Plenty of people give their "opinion" on the SSB, but you clearly knowledge on how to lift properly and safely. Thank you for your time.

[@steven6514]

Do you ever turn the camber forward/upward? Seems like it would make it more of a front squat.

[@CzanMan]

Also curious

[@AnabolicFarmer]

It's all personal preference so try them all and see which one gives you the most progression/results.

[@wbfjkerr]

Are they adjustable? I'm trying to learn more about the safest way to bail from a SSB, and I'm curious about how the camber rotation might affect safety when bailing. I've read comments from a lifter who had no trouble bailing. I've also seen video from someone where the camber positioning caused the safety bar handles to roll back down and rake into their back after bailing. Some very unpleasant bruising followed.

[@magicmike872]

My new gym has this. Used it for the first time and it is HARD AF! I had to drop the weight way down.

[@BarbellLogic]

Haha! It will probably just take some getting used to :) Did you watch this video before or after using it? I hope our tips were helpful!

[@magicmike872]

Barbell Logic I had not seen this video prior to using the safety bar. Tomorrow is leg day so I’ll be implementing the things you mentioned. Thanks for the help!

[@BarbellLogic]

magicmike872 good luck! Let us know how it goes :)

[@weaponson3-158]

Agreed! It’s a humbling lift especially when done with strict form

[@wbfjkerr]

I know it's been awhile, but I'm trying to gauge how it differs failing and bailing from a barbell squat. Could you please share any you remind about the difference?

[@mskcrc]

I don't have rotator cuff issues and have great mobility from playing tennis, but I use a SSB religiously. I'll never go back to a barbell squat. Obviously competitive powerlifters will disagree.

[@BarbellLogic]

Who cares!? If you don't want to compete in powerlifting, this is a perfectly fine way to squat & lift - keep doing it!

[@mskcrc]

@@BarbellLogic Totally. I also deadlift with a hex bar and supplement my hamstrings with Romanians, SLDL, hip thrusts and GHR. Barbell deadlifts are amazing for the posterior chain in a way that hex bars can't be, but there are many ways to sculpt the rear!

[@oliver4693]

still got some elbow pain even using the safety bar sometimes Its ok sometimes not I'm going to switch to zerchers as it's impacting my benching + other stuff

[@BarbellLogic]

Good luck

[@SLouiss]

Made my own with some pipe tees and fittings, but there’s no camber.

[@kohalabroker]

Great content as always! At 64, I’m new to the Starting Strength program. Recently I’ve developed a range of motion issue w my right shoulder. I can’t get a stable bar position for a low bar squat. I love the squat though! I avoided it all my life. In the 70’s and 80’s I was one of those machine junkies, but I’ve seen the light. Will a buffalo bar allow me to do a proper low bar squat? I want to keep the more horizontal angle, increasing posterior involvement, as that has been a weak area for me historically. Thanks for any input.

[@BarbellLogic]

Great question. You should be able to get into a low-bar position with a buffalo bar, but it may try to move as you lean forward because it's cambered. You can also use a SSB to get into a low-bar position by pushing the bar slightly down your back and holding the handles up higher relative to your chest (so with your hands close to your jaw rather than down by your chest).

[@kohalabroker]

Thanks! I’ll give that a try first.

[@marvellstarks2434]

Rep squat bar is a gift from God himself

[@BarbellLogic]

Awesome

[@two6_677]

Would you consider this a good first specialty bar to purchase?

[@0369Marine1]

How do you guys like the Kabuki Strength transformer bar? Cost aside.

[@flippino35]

id tell you but they took 10 weeks to give me a shipment notice. just got the notice yesterday. if you do get one be warned youll be waiting. but all i hear is good things about the bar

[@BarbellLogic]

I've only heard good things about it. Has a really good review at Garage Gym Reviews as well: www.garagegymreviews.com/the-best-safety-squat-bar/ But I agree with flippino35 about shipment time. I had a client purchase one earlier this year and it took a couple of months to arrive

[@highviewbarbell]

Great video! I actually have my guys right now intentionally keeping hands up to take advantage of the camber, for more quad activation (hypertrophy meso) me nor either of the guys I train can do low bar and this bar has been a saviour. I have a duffalo bar and camber bar as well but right now we're using this for our only squat variation until they get into regular bar later

[@grazjj]

Does anyone have knowledge of the Fortis Low-Bar Safety Squat Bar? I much prefer to low-bar squat but am unable to do so after rotator cuff tears. Thanks

[@williamsonoftom7257]

Great vid. I would definitely need this bar. Any programming advice for an old man (52), getting back into lifting? Thanks

[@BarbellLogic]

Do an LP but ease into it. We have some resources on our website that you can check out and there's always online coaching. Our friends and coaches Andy Baker and Dr. Sullivan have resources available for master's athletes as well, such as the Barbell Prescription book.

[@timothywilliams4089]

Thanks for this info, some really good pointers here. I do however have a problem with my depth of squat following a TKR (total knee replacement). I'm 71 next month so not expecting miracles,any tips please?

[@BarbellLogic]

Box squats to increasing depth. It's likely a problem of absolute strength. Squat to a high box, lowering it .5-1" each session until you can get down there! You can do it!

[@shenry6338]

hey mate ,just wonder can you tell me if the center pad touches the c7 spinous process ,i have an ununited fracture here and dont want to be resting a bar near it ,cheers

[@tstreino]

you should probably be better doing a belt squat or front squat/zercher squat

[@DaveM3901]

Matt, glad you made this video. Having torn both rotators I can't low bar squat and even high bar is troublesome. I've only been able to use the safety squat bar. But I have a problem with foot placement. At what I would call normal foot position for a low bar squat I get hip flexor pain. I think the more vertical back angle with a wider stance is not a great combination when the weight gets heavy. It goes away if I close up a bit, but then hitting depth gets harder. Well, honestly, hitting depth isn't the problem, getting back up is. Basically, I can squat heavier with the wider stance, but that causes me hip flexor issues. Any tips?

[@BarbellLogic]

It's hard to say without seeing a video of your lifts. Have you ever submitted a form check or considered hiring a coach?

[@DaveM3901]

@@BarbellLogic I've asked over at the SS forum for a form check, but no one really wanted to reply to my form check because safety squats aren't part of the program. Most replies referred me to the stretching video for people with tight shoulders. Tried that, no joy... not even close. I was going to see a coach for a couple of sessions but he never got back to me when it came time to schedule and I decided he probably wasn't the right coach.

[@BarbellLogic]

@@DaveM3901 Email [e-mail] and we'd love to help you with a form check, no problem. :)

[@DaveM3901]

@@BarbellLogic Thanks. I'll see if I have my last video, otherwise I will have to film a new one.

[@DaveM3901]

@@BarbellLogic Sent. Thanks again.

[@OatmealAtMidnight]

Awesome video 👍👍

[@Matt-xi8zr]

Do you think Patrick could move the bar down a bit on his back and hold the handles a little higher in order to replicate a low bar squat?

[@Scouts639]

That would actually move the weight forward due to the camber, and then it would replicate a front squat.

[@Matt-xi8zr]

@@Scouts639 So you’re telling me I gotta buy a $6-700 Marrs or Kabuki safety squat bar? I’ve got a messed up shoulder and my knees don’t like high bar.

[@glumberty1]

I don't like it. It feels too much like my front squats. Lowbar squats are destroying my elbows but they do a better job engaging glutes and hamstrings.

[@BarbellLogic]

Definitely don't have to do this. IT's just a valid supplemental lift that some find value in.

[@infomotionfittv837]

It is heavier than normal barbell

[@BarbellLogic]

Yes, typically it's 60 pounds.

[@ankush94]

For "decrepit old guys"?? Wow, what a start. I hope you were just joking.

[@reboundpt4987]

Knees out has to be the dumbest cue still being given for people that squat...

[@biglampar556]

Lots of bro-science here.....basically you're more upright because the weight is further infront than the back. not because it lenghtens the back measurements...etc....tat's to scientific BS. Use words like anterior/posterior / flanks/frontage to make youself smarter than u really are.

[@BarbellLogic]

Good luck with your training.

[@wbfjkerr]

It's not about measurement. "Lengthening" is simply another term for axial extension of the spine. It's something that's typically necessary and emphasized in a normal deep squat for form and safety. Most lifters who have used an SSB report they don't have to focus on axial extension as much in order to keep their spine neutral, because it seems to occur more naturally. I was pleased to get the helpful notes about the tendency instead toward thoracic rolling or "hunching" and the tips for preventing that. It's sounds like the information given was both accurate and offered in good faith despite your misunderstanding of how they used the terms.