SSB Squat-How, Why & When?
There are tons of different exercise variations out there being touted as a fix to this weak point or the best exercise to improve such and such. Here is a simple guide to help you understand how to do some of these more important variations, why you would perform them and when they’re best to include in your training.
Safety Squat Bar (SSB) Squat
Technique Points:
-Squat mechanics are similar to the high bar squat (Watch our Squat Pillars series on KZread)
-Actively flex your upper back
-Avoid pushing up or pulling down on the handles
Why To Do It:
-Addresses upper back rounding during squat
-Work around sore elbows/shoulders from low bar squatting
-Builds up quads with more overload than front squatting
When To Do It:
-Hypertrophy Blocks because they support high volume squatting and won’t interfere with Bench Press training
-Hypertrophy and Strength Blocks to address rounding over weak point
-Strength and Peaking Blocks to give your upper body a break from heavy low bar squats while still giving your lower body good training stimulus
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Пікірлер: 38
Love these quick informative vids!
When used them? When your shoulder are f#cked by 20 years of heavy training
Just getting started. So want one of those.
I use this bar because my right shoulder has dislocated 11 times now and straight bar squats are a no go for me
Thanks. My gym just got one of these. I was confused what the acronym stood for.
Chad I bought your manual for powerlifting and now your AI app. The book made me understand why, while the app gets my job done. I only wanted to thank you. Looking forward for the new book "powerlifting 101". Cheers buddy!
@JuggernautTrainingSystems
3 жыл бұрын
Thank you
Just start this
I have some L3 problems, and I feel like I get pain when I go deep on high bar back squats. Do u think SSB squats would help me train my quads with less back pain?
I know these can be loaded more in the long run but do you still consider front squats useful for building strength?
@frodothehobo9938
3 жыл бұрын
Not chad but my 2 cents on front squats is; mandatory for anyone interested in improving their olympic lifts, if you do not compete in anything but you simply want to front squat, have at it. But as an accessory for someone competing in another sport? Nah. The technique takes too much time and effort to master and you will be limited in loading capacity by technique for too long for little benefit. Remember non barbell sports use the barbell to improve body composition and general strength which later translates to better sport specific performance, the specificity is therefore quite low, any time perfecting a front squat could instead be swapped for specific sport work and the front squat work replaced by an ssb.
@JuggernautTrainingSystems
3 жыл бұрын
Definitely. They’ll help the squat and deadlift
@andyjcoop
Жыл бұрын
@@frodothehobo9938 great comment
As far as holding the handles is it acceptable or preferable to hold the bar as you would in a normal squat (ignoring the handles) if someone has good shoulder flexibility?
@JuggernautTrainingSystems
3 жыл бұрын
I wouldn’t because it will negate some of the need to actively flex the upper back as hard to avoid rounding over.
Are SSB squats a good substitute for front squats?
@JuggernautTrainingSystems
Жыл бұрын
Yes, very.
After seeing the hatfield squat, is it necessary to hold the handles at all?
@JuggernautTrainingSystems
3 жыл бұрын
Necessary, probably not but I don't like doing them that way personally.
Is there anyway to prevent it cutting circulation off to the arm. I swear it’s pushing on a vein on one side and my arm starts to go a bit numbs before I’m finished set 😢, any tips?
@javi1213
27 күн бұрын
Maybe the pad is on your neck, keep it on the traps
@cybex121
27 күн бұрын
@@javi1213 thanks
Why would you actively flex your upper back whilst doing this? And how exactly is that supposed to address upper back rounding during squats, when upper back rounding is the thing you're telling us to actively do?
@JuggernautTrainingSystems
3 жыл бұрын
I mean flex, like contract the muscles, not flex, like create flexion.
What will be an alternative to the ssb bar if you don't have access to one 🤔
@JuggernautTrainingSystems
3 жыл бұрын
Front Squat
@evieyoda6854
3 жыл бұрын
Thx you
I still pull the handles in when I squat.
@hockeylifting
5 ай бұрын
Hard not to push or pull on the handles
Is this better for your knees
Better specialty bar? SSB or football bar? Looking at both at the moment.
@JuggernautTrainingSystems
3 жыл бұрын
SSB is likely more impactful to being able to lift heavier. Football bar more just an injury workaround
@bmstylee
3 жыл бұрын
@@JuggernautTrainingSystems thanks for the opinion. I'm working with an impingement in my shoulder and squats and bench are less than fun. I would really dig a video of what the Jugg coaches suggest for equipment. What they like and dislike about bars, belts, sleeves, etc.
@JuggernautTrainingSystems
3 жыл бұрын
@@bmstylee how does board pressing or benching to a rolled up towel on your chest feel?
@bmstylee
3 жыл бұрын
@@JuggernautTrainingSystems haven't tried. Something to try on the next session with bench in it. I've never done the movement. What does a board press actually do? I know Louis Simmons uses them and that's about all. And he has built some strong guys.
@dessertstorm7476
3 жыл бұрын
@@bmstylee limits range of motion would be the obvious answer