Safety Squat Bar (SSB) - Joe Matthews

The Safety Squat Bar (SSB) is an effective tool for training the squat pattern and creating variation with minimal changes, meaning you can break up the monotony of squatting and still continue to squat. The SSB is also a great option for people with arm, shoulder, or hand injuries, as it does not load the shoulders or elbows the same way an Olympic barbell does.

Due to the way the bar is designed, it's almost like a hybrid between a back squat and a front squat, creating the need for more upper body and core recruitment in order to avoid rounding over while you squat.

The SSB helps teach you to stay more upright throughout your squat, making your upper back and core more resilient to rounding. The consequence of not remaining upright is that the movement can end up resembling a good morning more than a squat.

The SSB can be used for both single- and bilateral-leg work, and most movements you can do with an Olympic bar can likely be done with the SSB.

One of the best things the SSB can do for strength athletes, particularly powerlifters, is make the upper and mid-back stronger and less prone to flexion under load. If you round during a heavy barbell squat, it’s highly likely you won’t be able to complete the lift. The camber (bends) in the SSB puts the weight slightly forward of the shoulders and demands a more upright torso throughout the movement.

It can be useful tool in a structured training program and something to look into for strength alternatives.