Squats w. Stiff Shoulders: SSB and Straps

Shoulder immobility issues can be a barrier to performing low-bar (or even high-bar) squats. In this video, Sully shows how the use of the safety squat bar (SSB) or straps can allow Masters with shoulder mobility issues to squat heavy and get stronger.
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[@MultiWarrior63]

I lift at home at 71 years young and after watching this, I bought my self a safety squat bar. I want at least 20 years out of it. I came to fight. lol

[@fiveo9127]

I bought a safety squat bar and I found the pads made it to tight for my neck area so I took them off now I can position the bar lower on my back. I eventually got used to the handles on the meat of the shoulders. This bar was my # 1 investment beside the 305 lb. olympic weight set I bought 40 years ago for 170 bucks. They're now about 800 bucks. Before I bought the bar I used 2 leather belts on each side like you did with the straps. I found that to be to unstable. The more weight added to the bar made me fight the pull down the back along with the side to side. I found it hard to focus on my form. That's when I decided to purchase the bar. I love it along with squatting and deadlifting, it's a incredible high when I'm done. Fitness after 50, you got to love it. Have a great day.

[@sandtiger]

Sully, my son gave me your book Barbell Prescription. Had bad mobility all around. Started doing rack pulls with a hex bar. Had to use 4 x 1.5 inch boards and worked up to 285 and started using 3 boards. After working up in strength I went to 2 boards. Also was able to lift from the floor. Still do 2 board rack pull singles to warm up and it seems to work well with my body. Doing 3 sets of 5 from the floor with 225, 230 (kinda pyramid on sets). Have now bought a Titan safety bar and can approximate a low back squat. You are the only trainer who indicated you could shift handles to mimic low back squat. Will follow your guidance to squat every day. Am 80 and seem to be getting stronger. Have a Rogue barbell for presses and bench presses

[@GreySteel]

This is wonderful. Thank you for sharing. Keep us up to date.

[@martystrasinger3801]

63 yo, 5’9”, 170 pounds. Had a complete rupture of the supraspinatus in my right shoulder last year, not surgically repairable. Had to give up exercise completely for some months due to the pain but am now squatting at about 75% of my previous using an EliteFTS SSB. Pricy but worth every penny. Also can’t bench press any more but can do weighted pushups using a kensui vest that allows 2” plates to be attached. KEEP LIFTING whatever it takes!

[@danlauffer8540]

I;m 71 with shoulders that aren't so good. The left side gives me the most problem. I've been mostly using the safety bar. It's workable and my top single is in the mid 200 lbs. Off and on I;e spent time practicing with the straight bar and am getting closer to a high bar squat. Maybe, someday I will get there. In the interim I'm glad I have the safety bar as an alternative.

[@jeffreyabelson7171]

This channel is a godsend

[@GreySteel]

Glad you found us, and found us useful.

[@RhinoVenturesOutdoors]

I've been low bar squatting for a year and a half, along with the other SS lifts, and recently developed so much pain in my elbows that I can no longer effectively squat heavy (for me) weights. I'm doing shoulder and elbow rehab exercises and stretches, but I don't think it's in my best interest at 60yo to keep wrenching my shoulders and arms into the positions preferred for low bar squat. So....my new SSB should arrive today and I'm hopeful I can squat with it pain free and allow my elbows to heal.

[@dougyounkin4354]

I'm 64 and have been able to do the low bar squat with a standard bar, but have difficulty achieving perfectly straight wrists. I keep the bar down in my palm (thumbless grip), narrow hand grip, elbows down, shoulder blades tight, and chest up. All in all, I think I've got the grip pretty good, but will continue to work on shoulder mobility and wrist straightness.

[@GreySteel]

Strong work!

[@charlescampbell1163]

I'm 60 and have shoulder mobility issues as you describe so I Zercher Squat. Problem solved! Great channel, thanks for sharing.

[@mikeseeley1042]

Great timing Doc Sully, especially the low-bar variation using the SSB. I was experiencing a lot of shoulder and thoracic region pain by forcing myself into the LB position using a standard bar. The Yoke/SSB kept me squatting whilst working on that gradually, with a lot less pain. Now I can do both, and do! I was somewhat frustrated by the lack of solutions/variations on the Starting Strength forums, so I really appreciate that you addressed this.

[@GreySteel]

Glad we could help.

[@dougcalv]

I just partially tore my subscapularis tendon trying to get the bar into the low bar position. I will try the straps after rehab. I am a member of Jay Baker's Barbell club and want to get back to it soon. Thanks, Dr. Sullivan for this video and your book.

[@GreySteel]

Yikes! Heal up quick.

[@tetecaonegao]

Great tips! Im 23yr old, and had an accident few years ago. Now i don't have perfect sholder mobility to squat like before, and my gym doesnt have a safety bar. This tip with the strap is very useful. Thank you.

[@stevie1713]

I use straps to squat and have made good progress, as well as having shed 34 KGS of body fat. Its not a perfect world do what you have to do to get the job done. This is a great channel Jonathon. thanks.

[@GreySteel]

Thanks!

[@flatutlencetheunending]

its a couple months before I can afford a SSB but I have a 45lb olympic bar, I will try these straps out to keep the workouts flowing until i get my ssb. thank you!

[@dayleturner5156]

Tried squats with straps tonight. Wow! Loved it and look forward to continuing squat workouts in the future. Thanks much!

[@anonymousyoutuber4136]

My gym just got an SSB and I was able to simulate a low bar squat with the illustration in this video. My shoulder mobility is so bad that I can barely high bar squat. Before the SSB, I also used an obscure piece of equipment called a front/zercher squat harness. Squatting with the zercher pins position on the harness allowed me to use more hip drive/less knees than a front squat. I know, not ideal, but the harness allowed me to gain strength in the squat movement pattern for a while before the SSB was available. "iron Edge" and "Get Strength" on KZbin had a harness similar to the one I was using.

[@jerrynash7886]

You are right; the squat: The 👑 of movements.

[@daveedmondson6561]

Thank you for this video! I just began the SS program 3 months ago. Doing it on my own after reading your book and Mark's. Getting my hand/wrist position right during the low bar squat is extremely uncomfortable. At 55 it hurts even after stretching before training. This video gives me a new alternative. I can't wait to try the straps and see if that will make a difference. Thanks for the content on your channel and the valuable information in your book!

[@daveedmondson6561]

Dr. Sullivan I have started using an SSB due to partial tendon years in my elbows that will require minor surgery. Traditional low bar squats really inflamed those tendons and after a time caused me to over do it and caused minor but painful tears. I'm a 57 year old lifter following the SS method. I would highly recommend the SSB to those in my age group and older with similar elbow and shoulder issues. Thanks for this information.

[@GreySteel]

SSB is invaluable for tight or scarred-up old shoulders. Glad you didn't walk away from training. Go forth and do good. :)

[@rongolden9529]

I do a variation of this technique using two hand towels. It was awkward at first but once you get used to it, it works pretty well.

[@grazjj]

I had difficulties performing low bar squat due to shoulder pain and did eventually have a rotator cuff repair at 53. I now use a device called the Top Squat and have no shoulder issues when squatting.

[@OverdrivePacing]

The Goblet squat is also an excellent alternative

[@rushv825]

I have been using straps for squats going on for 10 years, never lost a weight.

[@harleyzheng]

I injured my rotator cuff so I can’t grip the bar rn. Keen to try the straps

[@kellman777]

I am 67. At one time I could low bar squat. At the moment my right shoulder is really bothering me and I can't get into that position right now. With PT and massage, I have been able to bench and press. For now, I am Front squatting with the cross arm grip. Can't get into the front rack position either. I am adding weight, not hurting myself and continuing to stretch my shoulder.

[@tomjewell8351]

After a shoulder injury, I began using the Topsquat bar. It's fairly close to the low bar position and adds about 10 lbs., but will work with any standard diameter bar. I find the padding of the SSB kind of distracting.

[@markleclair8827]

63 year old powerlifter with bad shoulders (imagine that). I don't train SS but recommend it to newer lifters and find the SSB a great tool, rotate it with zercher squats sometimes will add a box, bands, or chains because I get bored easily.

[@samivey8416]

I'm 47. Few years ago I tore both shoulders throwing hay. I now lift again with the Buffalo Bar and I can now squat and bench. It really puts me in position better than the straight bar

[@johnknestis3851]

I have to start my squat sessions with 2 fingers out toward the ends of the bar, gripping with just my finger tips to keep the bar stable. The weight is light so its very manageable. The pain is usually so bad I’m in noticeable pain to others. I gradually move my hands in and add another finger or two depending on how it’s feeling that day. After 3-4 warm up sets my shoulder isn’t the limiting factor and I’m able to complete my work sets without much pain.

[@alldadsunited]

I keep a wide grip, much wider than shoulder with. Pretty much hands touching the plates, this is comfortable

[@arandomhawksupporter5624]

Very very informative I’ve been squatting but my chest and shoulders just way way to tight to perform I’m 47 very hard to feel comfortable looks like this is going to be perfect for me thanks 🇦🇺👍

[@sullydawg]

Let us know how it goes. Thanks for watching.

[@michaellee9883]

This is the perfect video for me. I broke my back in 10 places a couple years ago. I have scar tissue in my upper back and shoulders that do not allow me to perform the low bar squat with a regular bar. I have to use the SSB. When you raise the handles on the SSB to lower the pad into the low bar position doesn’t the weight move away from mid foot?

[@GreySteel]

No, you can still keep it over midfoot. People put up big weights this way--they couldn't if they were off-balance. Please let us know how it goes with your training! You can come back!

[@michaellee9883]

@@GreySteel If I slide the pad further down my back will that compensate for the slight anterior movement of the weight as the handles go up? If I can perform the low bar squat with the SSB that would be a game changer.

[@craigpawlisch8628]

Have you looked at, or tried the “top squat” device sold by Dave Draper (a.k.a. The blonde bomber). It allows for a forward hand position, and can be used with a straight bar, so much cheaper than an SSB.

[@mikeseeley1042]

I've been curious about the "top squat" too, but couldn't find any reviews on it.

[@johntaylor5288]

I've used both the SSB and the Top Squat. SSB has a forward camber that centers the weight a little more forward than a traditional squat, but is secure in its feel and use. The Top Squat places the weight on the back just as a traditional squat would do, thus the feel and execution is more like that of a pure back squat movement. Top Squat takes a little getting used to and doesn't feel quite as secure as a SSB, but it is much less expensive and only weighs about 15 pounds. I suppose it comes down to personal preference, but for most of us the Top Squat is more practical.

[@matthewstevens2700]

I have another method with straps which helps hold the bar more securely in the low bar position. I use small size figure of eight straps. Put them over the bar so a loop hangs on either side. Now grip both loops in the hand and duck under the bar in the normal way. It's much more stable than the knotted strap method in my experience.

[@sidrow11]

Matt, thanks for your post. That is an interesting solution, I’m going to explore it.

[@PatrickHutton]

Hi, all things being equal if a 50 year old guy's shoulders are mobile enough for the low bar squat with a normal hand grip and he trains like he should is he likely to maintain the shoulder mobility into later years?

[@phillewis3108]

I’m a bit confused… I did think raising the handles on an SSB would be similar to a low bar squat, as it definitely moves the bar down the back. However, due to the offset built into the bar, it simultaneously moves the plates *forward*. This means the centre of mass of the bar is actually closer to a *front* squat position, requiring a more upright back angle to keep the centre of mass over the mid foot. I can’t see the fault in this analysis?

[@adamantiumbullet9215]

"A circumcision gone wrong." Thanks for the tip.

[@unladenparrot6141]

I have limited range of motion (external rotation) after surgery due to recurring should disclocations in my teens. I can get into a high bar position (some discomfort) but prefer to squat comfortably with the SSB. Would you recommend trying to push flexibility to get into a true low bar squat position or just stick with the SSB?

[@GreySteel]

As always, it depends on your goals. If you want to compete and total, you'll need to be able to squat with a bar on your back. But if you just want to get strong and healthy, and you can't low bar squat comfortably, there's nothing wrong with just going forward with the SSB. The squat is about the movement pattern, not about how you keep the bar on your back. Move forward!

[@thomasflores2112]

What else can I use besides a ssb?

[@michelemeyerhoeffer973]

What about squatting with hip/low back mobility issues? I am 52 and have some disc degeneration and arthritis in my lower back and am susceptible to low back spasms. If I squat heavy at full depth, I periodically end up with a back spasm that takes me out of training for a few weeks. In a situations like this, would you recommend not-quite-full-depth low-bar squats or another exercise?

[@Matt-xi8zr]

Do you think the Kabuki Transformer or Marrs-bar are worth the $600 for low bar squatting when the one Titan makes can be purchased for a third of the cost and can be simply shifted down the back like you demonstrated?

[@kennethw.6603]

My old gym had a Kabuki Transformer bar. At first we had the older version, but recently they upgraded to the newest version. It is without a doubt worth the money in my opinion. I moved to a different city and had to leave my old gym and the Kabuki Transformer bar behind. The new gym I go to has a safety squat bar like the one in this video and it sucks in comparison. The drop angle on the safety squat bar puts the weights too far forward, so it feels like you are doing more of a front squat. The Transformer bar allows one to change this angle, so that it feels like you are doing a proper back squat. I have even considered buying one and donating it to my gym just so I could use it again. If I had my own personal gym at home I would buy one without hesitation.

[@JohnnyRay920]

I'm having problems with tendonitis in the inner elbows. Hurts after every set, after racking the bar. I've tried different hand positions and grips, but they still hurt. Also, I just can't get the low bar position, so I put the bar on my traps, just above the spine of the scapula. It's lower than I used to place it for the past 40 years. I had always placed it high on my traps, where the bar dug into my neck bone. This would cause me to frequently use the pad around the bar.

[@stevejacovino3392]

Sorry to see that nobody responded to this, as I have a similar problem. I'm 64 and spent the last 35 years hunched over a computer. I work on mobility and have been able to low bar squat on and off for several years now, but every time the weight starts to get challenging, the inner elbow pain starts. I've taken time off, did resets several times, but same story. I've watched every video and read every article I could find about this. Tried narrow grip, wide grip, thumbs up, thumbs under, elbows high, elbows low. Really focused on not carrying any of the weight on my arms, but all to no avail. Even went to see a StartingStrength coach for a form checkup. I'm wondering if there is some kind of torsional strain going on due to poor shoulder mobility. Don't want to start skipping the squats or get a safety bar, because I'm stubborn and really want to work this out.

[@joethebar1]

Years ago, I found the squat uncomfortable in my shoulders. Over time, the girdle has loosened and it isn’t difficult anymore

[@tomnaughadie]

Seems like the straps might be even better than the SSB because the bar is even closer to normal squat position.

[@GreySteel]

You might think so, but at higher loads the straps do not support a stable bar position. And the SSB can get pretty close to LBBS position.

[@tomnaughadie]

@@GreySteel I thought that might be the case. Thank you for the response. You are doing a great thing by teaching this medicine.

[@DavidFobare]

Jeez. I only noted this now. You couldn’t pronounce my name correctly?

[@GreySteel]

It was five years ago! I've made WAY WORSE mistakes since then.