Safety Squat Yoke Bar in Your Face
Here’s a quick look at the bar so you know what we’re talking about.
Advantages
1) Shoulder-friendly squats: The SSB is gripped by handles that sit below your shoulders and slightly in front, so the setup isn’t as aggressive as a traditional back squat. A straight-bar back squat can demand a range of motion that not everyone has, which makes the SSB a friendlier option for the shoulders.
2) Hybrid squat: With a longer bar camber and a unique loading position, the SSB offers a balance between a barbell back squat and a barbell front squat.
3) It helps you stay upright: The bar’s design forces you to work to stay tall, which strengthens the upper back and improves thoracic extension. As you get stronger with the SSB, staying upright becomes easier when you return to a straight bar.
4) A light nerdy aside: The SSB can feel like a power boost in a game, though the training gains are real.
5) It aids depth: The bar sits higher on the back, encouraging a more downward squat pattern rather than a backward squat. This can help many people squat deeper if that’s a goal.
The SSB squat is a common and frequently used movement. We also wanted to share several other lower-body exercises you can do with the SSB that you may not be using yet in your overall strength and conditioning program.
1) SSB HATFIELD RFE SPLIT SQUAT (MATT)
Description: Targets lower-body strength and power, primarily in the quads, hamstrings, and glutes. The trunk stability challenge is real, since you’re holding onto the sides of the squat rack while the SSB rests on your shoulders. Press the entire surface of the working foot into the ground as you rise from the bottom position.
2) SSB REVERSE LUNGE (TONY)
Description: A shoulder-friendly staple that allows more aggressive loading than dumbbells, thanks to grip being less of a limiting factor. Single-leg balance and coordination are part of the challenge, and a slight forward lean places less stress on the lower back while emphasizing the hips.
3) SSB 1-LEG RDL (MATT)
Description: Targets the posterior chain (hamstrings and glutes). With the SSB on your shoulders, hold the handles tightly for trunk stability. Maintain a neutral-ish spine as you descend, and appreciate the single-leg stability demand.
4) SSB FRONT SQUAT (TONY)
Description: A variation Jim Smith (Diesel Strength) helped popularize. Front squats can be uncomfortable with a straight bar, but this variation provides a solid counterpoint and a practical alternative.
5) SSB GOOD MORNING (MATT)
Description: A staple for posterior-chain development. The SSB’s more anterior loading position forces a deeper hip hinge, loading the hamstrings more than usual. It’s a strong way to feel the hamstrings under load.
6) SSB PIN SQUAT (TONY)
Description: A favorite accessory movement for the deadlift. Aim to set the pin height to mirror your hip setup so the starting position matches your deadlift. Expect an upright torso and strong thoracic extension, challenging the entire posterior chain.
You know, gyms that push you hard with big energy and serious training vibes are where this really shines.
