A Safety Squat Bar (SSB) is not your traditional barbell. While it’s a standard piece of equipment for many serious powerlifters and strongman, it’s not something you’d find in most gyms. Nevertheless, this is a bar that so many could benefit from.
This specialty bar is primarily used to squat, but it doesn’t feel like your standard back or front squat. There is a pad on your back and handles for you to reach up and grab on the front. It also includes a camber at the end that puts the weight out in front of you a bit. If made properly, the bar sits on the shoulders perfectly balanced.
Just because it says, “safety” doesn’t mean it’s easier to use. In fact, you probably won’t be able to lift as much as you traditionally squat when first starting (or ever). It can be extremely humbling at first. The camber at each ends really forces you to stay upright. Therefore, it helps strengthen your back, core, and especially works the anterior chain. The SSB helps you stay upright for a deeper squat and your quads will definitely feel it. Ultimately, this should help improve your traditional back squat and deadlift.
In addition, SSB’s can be used for more than just traditional squatting. While not as versatile as a traditional barbell, it can also be used to do different (potentially better) variations of Good Mornings, Zercher Squats, Lunges, Split Squats, step-ups, and more. If anything, a safety squat bar can be a great change of pace for any of these exercises.
Safety Squat Bars are a very popular type of bar for those that have dealt with shoulder, back, elbow, wrist injuries or just a limited range of motion. It’s much easier to get under and hold this type of bar if dealing with one or all of these issues. Squatting heavy weight on a straight bar can be especially stressful on the shoulders.
In the end, whether just looking for a new specialty bar to get stronger or something to help you squat because of an injury, a Safety Squat Bar is a great option. For home gym owners, this will add much versatility to your leg day workouts and your strength will improve, if used properly. Plus, it’s always fun to add to the barbell collection.