Any fashionable health club will doubtless supply loads of items of kit and machines to select from to assist placed on loads of muscle mass and energy.
Nevertheless, one piece has been ignored for too lengthy…the protection squat bar (SSB)!
There are 2 issues it is advisable to know concerning the SSB:
It’s one of the crucial efficient items of kit within the health club.
It’s additionally one of the crucial underutilized items of kit within the health club.
In case you haven’t used it, do your self a favor and begin!
The Security Squat Bar
An SSB is a closely cambered bar, that means the ends of the barbells drop down. In consequence, once you place the bar in your again, the weights cling decrease and are nearer to the physique’s heart of gravity.
As well as, the SSB has two handles protruding out within the heart of the bar. When an individual will get the bar on their again, the handles come out in entrance of the physique, making it simpler and extra snug for a lifter to carry onto.
One other main attribute is the bar is closely padded. As a result of design, the bar sits increased on the neck. Additional, the handles come throughout the traps, including to the discomfort if not for the additional padding.
Associated: Finest Security Squat Bars
Squats
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Many who know of the SSB primarily know of the squat.
That is an superior train with quite a few advantages:
It sits excessive on the higher again/neck, leading to a extra upright torso, resulting in much less stress on the again
Handles mitigate points with shoulder mobility
The burden sits decrease, which may be extra snug for some and results in higher mechanics.
You carry out the SSB squat in an analogous method as an everyday squat. Nevertheless, because the bar sits increased again, the torso shall be extra upright.
The SSB squat is an superior alternative so as to add mass to your legs but it surely’s not the one SSB train.
3 Different Superior Security Squat Bar Workouts
There’s much more to the SSB than simply the squat. Attempt these 3 different workout routines in your program.
1. The Hatfield Squat
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The Hatfield squat is among the most original, efficient, and underutilized workout routines within the health club. It was created by powerlifter Fred Hatfield, who used it so as to add additional quantity to his legs through the low season whereas mitigating stress on the again.
To carry out it, you first should arrange an additional barbell on a stand at about chest peak.
You’ll then load an SSB on the identical rack because the barbell. Subsequent, unrack the loaded SSB and take a step again. Let go of the handles on the SSB and seize the barbell; the SSB will stability simply.
You possibly can then carry out squats utilizing the racked barbell as help to assist preserve an upright torso. Finally, this takes much more stress off the again and means that you can place higher quantity on the legs.
2. Entrance Squat
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Yep! You possibly can carry out the entrance squat with the SSB. Actually, for many individuals, it may be a extra snug choice!
With the SSB racked, carry the handles so that they face you. Transfer as much as the bar along with your head in between the handles till your chin sits on the bar. At this level, the handles shall be hanging previous your shoulders. From right here, you possibly can attain up in entrance of your physique and simply maintain the bar.
It is a nice alternative for many who have shoulder or wrist mobility points that make performing a entrance rack uncomfortable. It additionally tends to be extra simply supported.
3. Lunge
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Performing the lunge with an SSB is strictly the identical as performing it with a barbell or dumbbell, at the least by way of the motion’s biomechanics.
There are two main advantages of performing security squat bar lunges.
The primary is that the load is healthier balanced than when performing with a barbell.
Second, you should utilize extra weight as your grip will not be the limiting issue when carried out with dumbbells.
It’s principally one of the best of each worlds. This may apply to varied kinds of lunges and cut up squats.
A lot Of Others
Above are simply three different SSB workout routines, however the actuality is that there are numerous others. (Go away a remark under in case you have one other favourite SSB train!)
For instance, step-ups and squat jumps. You possibly can even carry out higher physique actions, comparable to overhead urgent, to use a brand new stimulus.
The principle takeaway I would like you to remove is to not ignore this bar in case your health club has one! Go seize it and check out a few of these workout routines!
Going additional, I wish to encourage you to attempt some new issues sometimes! Positive, it is advisable to use discernment on what’s efficient and what’s a rip-off, however you possibly can discover your new favourite train.
Be taught extra about methods to use security squat bars
