Best Safety Squat Bars Buying Guide
Do you ever feel limited when squatting in the gym? Are you looking for a way to increase your range of motion and get more out of your squats? If so, then a safety squat bar may be the perfect addition to your workout routine.
Squats are a great way to add strength and size to your lower body, but they can be tricky to do correctly. Safety squat bars can help you get the most out of your squats by providing more support and stability.
back to menu ↑What are the best safety squat bars?
In this best safety squat bars guide, we’ll teach you everything you need to know about safety squat bars and provide some tips on how to choose the right one for you. So, whether you’re a beginner or an experienced weightlifter, keep reading for the best safety squat bar buying advice out there!
back to menu ↑What are the types of safety squat bars?
A safety squat bar, also known as a cambered squat bar or SSB, is a special type of barbell designed for use in performing back squats. In addition to its distinctive camber shape, the other main feature that sets it apart from other types of bars is that each end has a rotating mechanism consisting of two collars with three protruding pins.
back to menu ↑Olympic-style safety squat bar
The Olympic-style safety squat bar (also known as an SSB) is designed in such a way that when the user holds the bar with the hands in a high grip, the rotating mechanism rests against the user’s back or shoulders where it cannot move relative to the main
bar. The cambered part of this bar is designed to accommodate the shoulders and
not the neck.
back to menu ↑Safety squat bar with bands
The other main type of safety squat bar, a cambered squat bar, has a much smaller rotating mechanism consisting only of one or two collars, which enables the user to carry out back squats in a low grip. To provide the same support as an Olympic-style safety squat
bar, this type is often fitted with weightlifting belts that attach directly to
the bar.
back to menu ↑What are the benefits of safety squat bars?
There are a lot of benefits in using safety squat bars (SSB’s) during squatting.
back to menu ↑De-Stress
The first thing is that it takes stress off the back. The SSB forces you to stay more upright by putting the center of gravity over the middle of your foot (a point in front of where your feet are). This causes you to rely on your quadriceps instead of the posterior chain (glutes, hamstrings, and lower back).
back to menu ↑Stretch Reflex
The second is a stretch reflex effect because it allows you to squat lower. The SSB changes the depth at which your muscles change from being ‘actively’ contracting into just being passive. Instead of the bottom position forcing you to work hard against gravity, it causes you to relax because of the SSB.
back to menu ↑Mobility Issues
The SSB allows you to work on mobility issues by allowing you to train through greater ranges of motion (ROMs) than the barbell would normally allow. For example, if you have limited ankle movement, you could place the SSB at the lowest point it can go and then practice squatting to a low position with the SSB.
back to menu ↑Unilateral Training
The SSB also allows for unilateral training. For example, if you want to work on your left/right strength imbalances then place the SSB only on your left side and train that leg with it. This will give you greater overall balance in terms of core strength, lower extremity strength, and hip stability.
back to menu ↑What exercises can you do with safety squat bars?
Safety squat bars are designed for squats, and that’s what they’re used for most, but there are many more exercises in which you can use the bar effectively.
back to menu ↑Squats With the Safety Squat Bar
The traditional use of the safety squat bar is obviously for squats. You might notice when trying this exercise that it’s somewhat easier than regular squats because less weight is pressing on your spine since the bar is in front of you.
back to menu ↑L Lunges With The Safety Squat Bar
This exercise might sound familiar because it’s like a regular lunge except for the placement of the bar. To do this exercise hold onto the bar with both hands and place it behind your neck as you lunge forward one leg at a time. Keep your core tight during this exercise because you can easily lose stability if you relax.
back to menu ↑Y Squats With The Safety Squat Bar
You might have seen bodybuilders’ poses where they hold the bar behind their back as if they were performing a side chest pose. Basically, that’s what this exercise is, except you do it while holding onto a squat bar instead of a dumbbell.
back to menu ↑Shrugs With The Safety Squat Bar
Specifically designed by Louie Simmons to train the upper back, shrugs with the safety squat bar are one of the best exercises you can do with the bar. Just hold onto it as if you were about to deadlift it, let your shoulders shrug up as high as you can, and squeeze them hard at the top of the motion.
back to menu ↑How to choose the best safety squat bars
back to menu ↑Weight
A lifter who weighs 100 kg will typically use a bar with at least 20kg (44lbs) on each side. For these reasons, steel construction has always been the material of choice for both the bar and sleeve assemblies.
back to menu ↑Size
The length of a bar affects how well a lifter can set up for a lift, depending on their build and whether they feel most comfortable pulling from behind or from the side of their body.
back to menu ↑Safety
When discussing safety with regards to squat bars, it’s important to distinguish between them in terms of what is known as their “loadable sleeve length”. Although often referred to by other names (i.e., straight vs cambered), the loadable sleeve length refers to how much weight you can add when squatting.
back to menu ↑Comfort
Over time, the knurling on a safety squat bar can wear down. For this reason, some sleeves are machined with an even more aggressive pattern than standard or power bars.
back to menu ↑Accessories
If you have any existing injuries (i.e., elbow tendonitis, knee pain), it may be useful to purchase a set of “safety bar sleeves” for extra support.
back to menu ↑Price
The price of a safety squat bar is typically in the range of $100-400, with many costing around $200.
back to menu ↑Conclusion
I recommend Safety Squat Bars for your home gym. You can’t beat the price and quality of these bars. They are perfect for people who want to make their own power cage at a fraction of the cost!
Happy training!
Rich
Rich is an avid bodybuilder who has dedicated over 20 years of his life to the sport. He has a strong passion for health and fitness, living a clean lifestyle with a commitment to helping others educate themselves and fulfil their true potential.
