How to use a safety squat bar and its benefits


Thank you for reading this article.

My name is Hironori Kurihara , and I am the representative of Training-studio “Master Mind,” a personal trainer, and a powerlifter.

Starting with this article, I will be dividing this article into several parts and delivering my own reviews on how to use the safety squat bar, recommended points, etc.

Structural features and effects of safety squat bars

A safety squat bar is very different from a regular barbell in its construction.

As you can see in the photo below, there is a handle in the center, and the plate is located slightly lower and further forward.

Safety squat bar (SSB) plate position

This plate position allows the load to be applied forward rather than downward like a regular barbell. If you hold it firmly around your neck, the barbell will be stable and will not fall even if you let go.

If the angle of the handlebars is not raised at the start, the direction of the load on the bar will be closer to the downward direction, and you will not be able to make the most of the effect of the safety squat bar.

Safety squat bar (SSB) handle position

↑In good condition with the handle firmly facing forward. The safety squat bar manufactured by REP Fitness has knurling on the handle, making it easy to grip, and the thick padding makes it easy to carry.

In addition, the plate position is set low, allowing you to naturally take a low bar position.

When you carry it on your back, it will feel like you are being pushed forward a little from your back, so it is easy to curl up, but by keeping the thoracic spine extension (stretching your back and puffing out your chest), you can create a state where the handle is up. You can.

The muscles used are mainly the upper back (around the area between the shoulder blades), abdominal muscles, quadriceps, glutes, and hamstrings.

The rounding of the back and hips that often occurs when squatting is often due to weakness in the upper back, abdominal muscles, and abdominal pressure.

The safety squat bar is designed to naturally apply load to the upper back, which is difficult to apply stress to normally, so it prevents you from rounding your back and lower back when squatting and not being able to squat deeply, or straining your lower back and neck. Especially recommended for people who suffer from pain.

In addition, we have developed a system for the posterior chain, a group of muscles at the back of the body that are said to have a major impact on posture maintenance and athlete performance (such as the latissimus dorsi, erector spinae, gluteus maximus, hamstrings, and gastrocnemius muscles). It can be said to be a very excellent training device because it can be loaded.

Why we recommend a safety squat bar

① Can be used widely

Safety squat bars are gradually being introduced in Japan, but their usage and training effects are huge, and by understanding them correctly and incorporating them into your training, you can maximize the effects for a variety of purposes.

Examples of usage by purpose

  • Introductory practice of squat movement
  • Improving squat records for intermediate and advanced users
  • Improve your deadlift record
  • Delivering safer training
  • Increased training repertoire
  • Getting out of a rut
  • Posture improvement
  • Strengthening the posterior chain to improve athlete performance

It can be used for a wide range of purposes, including women, the elderly, beginners in training, general trainees, and professional athletes.

②Less burden on shoulders, elbows, and wrists

Many people who train experience pain and discomfort in their shoulders, elbows, and wrists. In particular, people who experience decreased flexibility in the shoulder girdle when performing squats tend to experience pain and discomfort in joints such as the shoulders, elbows, and wrists.

As a result, you may not be able to carry the bar in the correct position, or you may not be able to perform the movements accurately and receive the maximum effect.

With the Safety Squat Bar, you don't have to worry about that. As shown in the previous photo, you can perform squat movements without putting your shoulders, elbows, and wrists in a cramped position.

Therefore, even if you have an injury to those areas, you can still squat properly, and if you are currently unable to carry your weight due to flexibility issues, you can choose this as an introduction to squatting.

In addition, for competitive pitching athletes (especially baseball pitchers), there is concern that performing squats puts a strong burden on the shoulders due to the external rotation position of the shoulder joints, and there are other ways to reduce the burden on the elbows and wrists. It is very effective to use a safety squat bar to avoid this risk while firmly strengthening your lower body, core, and posterior chain.

③ Recommended from the perspective of gym management

I run a personal training and powerlifting gym, and since I have a safety squat bar, I have received a lot of feedback from members.

"I'm very happy because I can do training that I can't do at other gyms."

The voice of

"It's helpful because it's relatively easy to do events that are difficult to do with regular Olympic shafts."

It is very popular among everyone from beginners to advanced users.

In addition to the effectiveness of the training, it is highly recommended from the perspective of differentiating yourself from other stores, improving customer satisfaction, and responding to a wide range of needs.

Training events that can be done with a safety squat bar

① Squats (targeting upper back and quadriceps)

Squat (targets upper back and quadriceps)

Squat (targets upper back and quadriceps)

The most common exercise that can be done with a safety squat bar is the squat. As mentioned earlier, the shape of the squat is very different from that of a regular squat, so the way the load is applied is different.

Squats, a style that mainly involves bending and stretching the knees while keeping the thoracic spine fully extended (especially at T7, 8, and 9), can effectively train the quadriceps and upper back.

A typical barbell exercise to strengthen the quadriceps muscles is the front squat, but it requires technique and time to be able to do it effectively, and it can be difficult to incorporate depending on the flexibility of your shoulders, elbows, and wrists, and your medical history. I think there are many cases like this.

On the other hand, when squatting with a safety squat bar, you place a vertical load on your spine, trunk, and hip joints, while firmly placing a load on your quadriceps muscles in a closed position (with the soles of your feet in contact with the ground). It is very effective because it allows you to

In addition, since you are required to keep your upper body straight, you can naturally feel the load on your upper back (around the area between your shoulder blades), which is usually difficult to stimulate, which leads to strengthening. Masu. Rounding your upper back is a negative factor when it comes to improving posture, improving performance, and increasing the amount of weight you can lift during regular squats, so it is very effective in that respect as well.

② Squats (targeting the core, glutes, and hamstrings)

Squat (targets core, glutes, and hamstrings)

This is a different pattern for squats.

This is performed while leaning slightly forward compared to the squat introduced in ①. In ①, the movement mainly focuses on the knee joints, like a high bar squat, but in ②, the movement mainly focuses on the hip joints, like in a low bar squat.

Bend your hips and squat down as if sitting on a chair.

By doing so, your upper body will lean forward as shown in the photo, and the safety squat bar will push you from behind, putting a lot of stress on your core, buttocks, and hamstrings as you try to resist it. Of course, it also puts stress on your entire back.

If the bottom position of a normal squat is unstable, or if your form collapses when you lean forward after switching back, or if you are prone to collapse in this way, your trunk or abdominal pressure is weak, or your abdominal pressure is released in the bottom position. There are so many things that happen. You can feel it and strengthen it at the same time, so doing squats in this form is also very effective.

In addition, the bar is designed so that it will not fall even if you let go of it, so you can train while supporting it with your hands.

Squat (targets core, glutes, and hamstrings)

Recommended for people who are concerned about their muscle strength, the elderly, and athletes undergoing rehabilitation from injuries.

It is also effective for those who want to mainly train their hips for body shaping, so you can safely train a wide range of things with just one method.


How was it?

This time, we explained the features and basic usage of the safety squat bar.

Next time, I will be introducing training types other than those introduced this time, so please read that as well.

Thank you for reading for me until the end.


At Master Mind, we welcome those who are interested in powerlifting competitions, those who want to increase the weight they use in BIG3, and those who want to improve their physical condition to join us and use our facilities. Visitor personal training is also available.

For inquiries, please contact us from the website below.

Training-studio “Master Mind”:

noteWe have also started writing paid articles, so if you want to know more about training and the body, or if you want to improve your squat, bench press, and deadlift records, please subscribe.

◉How to condition the shoulder girdle which is useful for competitive sports when handling heavy weights - Mobility Drill Edition

◉Useful shoulder girdle conditioning method for competitive sports when handling heavy weights -Care version-

◉Conditioning methods for the buttocks and feet, which are important for obtaining the stepping pressure and ground reaction force necessary for high-weight squats

◉How to stabilize your body during high-weight squats, and supplementary exercises for the important parts

Twitter: @kuririn_h
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Official tournament best record (no gear)

105kg class squat 302.5kg
bench press 195kg
Deadlift 285kg
Total 780kg

120kg class squat 330kg
bench press 197.5kg
Deadlift 287.5kg
Total 806kg

Single bench press 190kg

Japan record holder General men's 120kg class squat 323.5kg

War record

World Classic Powerlifting Championship: Participated 1 time Japan Classic Powerlifting Championship: Participated 8 times, won 2 times Japan Classic Bench Press Championship: Participated 3 times, Highest place: 8th place

Tokyo Autumn Powerlifting Championships 105kg class winner *Set Tokyo record with squat 265kg and total 685kg (at the time)

Japan Classic Powerlifting Championship 105kg class winner Tokyo Powerlifting Championship 105kg class winner *Squat 280.5kg, deadlift 275.5kg Tokyo record set Tokyo Bench Press Championship 105kg class winner

Tokyo Powerlifting Championship 105kg class 1st place *Squat 300kg, deadlift 285kg, total 770kg Tokyo record setting World Classic Powerlifting Championship 105kg class 16th place

Japan Classic Powerlifting Championships 105kg class 2nd place Kanto Powerlifting Championships 120kg class 2nd place General Men's 120kg class Squat Japanese record 323.5kg set

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