Dean Somerset and I created the Complete Shoulder & Hip Blueprint to help people connect assessment with performance. We also champion the idea that strength can be corrective. You don’t always need to chase corrective exercises when a shoulder or hip acts up. While some work on breathing mechanics and scapular upward rotation can help, what often sticks and increases rehab buy-in is making rehab feel like training.
Usually the fix is about modulation—toning down training volume (many people are doing too much) or tweaking a specific exercise—stance, range of motion, tempo—to better match injury history and current ability. We cover this extensively in CSHB 1.0 and 2.0. If a body part hurts during an exercise, that doesn’t automatically mean we should cancel the exercise. Canceling genuinely problematic movements is wise; canceling everything else isn’t necessary.
THE BAR EVERY GYM SHOULD HAVE
This post isn’t about glorifying the back squat. If you want to do it, cool. If you don’t, that’s fine too. Outside of competitive powerlifting, most people don’t need a traditional barbell back squat. It’s a useful tool for building strength, athleticism, and a solid physique, but it’s just one option in the toolbox.
That said, the straight-bar back squat often takes a toll on many lifters’ shoulders. In fact, it can be more of a shoulder challenge than the bench press for some.
I know back squats carry certain prestige, and there was a time when I’d argue that everyone, regardless of goal or sport, should have back squats in their program. With age and experience comes perspective, though, and I’ve aimed for a middle-of-the-road approach.
Enter the Safety Squat Bar (SSB), also known as the Yoke bar. It’s still a back squat, but it’s become one of my preferred ways to program squats and I believe every gym should add it to their equipment.
WHY YOUR GYM NEEDS AN SSB
1. Shoulder-friendly
Back squatting with a straight bar requires more shoulder mobility to rest the bar on the traps or rear delts. The SSB handles are in front, so you don’t need as much shoulder mobility. This aligns with the idea that strength should be corrective—you can lift heavy without aggravating the joint.
2. More upright torso
Some forward lean is inevitable in squatting, but the SSB allows a more upright torso, which is easier on the back. When my deadlift volume is high, I switch to SSB squats for the majority of my training to spare the lower back.
3. Increased range of motion and upper-back strength
The higher bar position promotes a more upright torso and a larger range of motion. It also forces the upper back to work harder to keep the bar from rolling the shoulders forward. In short, the SSB tends to recruit the upper body more than traditional squats.
4. Keeps training possible with upper-body injuries
The SSB makes it easier to train the lower body even if you’ve had shoulder or wrist injuries—allowing continued progress when other setups are problematic.
5. Supports strong single-leg work
The SSB enables solid single-leg training like Hatfield Split Squats.
If you’re curious, feel free to pass this along to your gym owner so you can start incorporating the SSB soon. Early in my career I tried many approaches and learned a lot along the way.
