Strongman Steve Slater walks us through some tips and techniques for training with the Rogue Safety Squat Bar. Check out the Rogue SB-1 here: www.roguefitne...
I wasn’t able to back squat for years due to shoulder pain from MMA related injuries, no matter how light I went. These safety bars allow me to go heavy as I want with zero pain, absolutely love them.
This is a great invention. I'm 50 years old now and have always had trouble getting under the bar for squats. This makes it much more comfortable yet still allows me to do this very important exercise for overall strength!
Thank you so much for showing us how to use this bar. I found other how-to videos on youtube, but like with everything else in 2023 I think the dude probably thought he was an actor or something, whoring for those likes and subscribes. This however was simple and on point. Thanks!
@@pretty_flaco lol exactly. But maybe it depends on which way you face the bar, such as the normal way has the weights pulling you down forward thus requiring more lower back involvement to stop you from falling froward
I love it .. alt Between the Zercher squats and this every week. I think this piece of equipment is severely underrated by the average person . I heard a few guys at my gym who see me do it said it looks too hard..Bar sits too high makes them unstable ...I jest blink and asked why.. never get a answer..
I am 54 years old and I have a super crappy time getting under the squat bar and I truly miss squatting with free weights. I currently use the Smith Machine because its damn near impossible for me to get my hands under the bar for squatting. I really miss squatting with the bar. Whats crazy is I am actually stronger with the free weight bar than the smith.
I’m going to try this. I can’t squat heavy cause I get pain in my shoulder blade. I tried traditional squats and low bar squats and the pain is always restricting me. I can do every other exercise with not problem while lifting heavy.
May have to give this a try, my shoulder mobility is terrible, which makes it difficult for me to rotate back and hold the bar, which throws my stance forward during squat
A question for someone that has this sweet looking gem. WHen you are doing a squat do you slightly drive your arms or hands up a little or do you just pay attention to keep the handles either parallel to the ground or slightly higher. I am planning on buying this but have never used so I will be a SSB newbie. I am looking at this as basically starting over and learning from square one I figure this is going to be a whole new world of squatting to learn with this bar.
bbrock RailFan as you get too the top of the movement some people do drive the hands upwards slightly as if to give a bit of momentum. I don’t See why it would be cheating or less effective than keeping them in the same position. But it’s however you find it most comfortable
I want those collars. I've seen that exact collar before. Is that a Rogue product? I'll certainly look there first. But if anyone recognizes those collars as something other than Rogue, please post the resource. Thanks.
Yes it makes it easier. Also, he said not to pull down on the handles but you should actually pull down. It engages the back far more and allows you to be more stable.
Changing the position of where the bar lies on your traps, is going to affect the axial loading (going to displace the weight) and might hinder how much work the posterior chain could perform. It might also cause a lower back strain. Which would negate the entire purpose of the safety bar squat. (minimal lower back pain)
Syed Jelani I dont think its “displacing” at all. In fact for my body type: 6-3 with a long torso it is perfect. Feels like a goblet squat except with 3 times the weight. I think pulling the handles down towards your body is cheating if anything. And it fucks up my lower back which already has many problems (due to over 20 years of deadlifting and traditional squatting)
I've heard people say dont lift the handles because its cheating.. but how is making the lift harder cheating? Lol. If anything forcing the handles up and maintaining it through out the movement forces your upper back to work harder (almost like a front rack position on a front squat). And the weight ends up even further in front of you which also makes you work harder to stay more upright. Plus by forcing the handles slightly higher. Your elbows go higher so then you can comfortably go ass to grass without your elbows getting in the way of the knees. The way this guy is demonstrating a ssb squat to me doesn't feel much different to a normal high bar back squat. The way hes performing the lift i literally lose zero strength in comparison to a high bar back squat. The reason I bought the bar was to make the lift harder for myself so I can get more out of less weight = less systematic fatigue / fucking up recovery. Low fatigue to high training stimulus ratio
Karl Allingham I definitely use less weight with the safety squat. I have a bad lower back so these work great for me. I will probably never use a regular bar again 😞
it causes the bar to sit lower on your back which changes the load. It becomes or start to feel sort of like low bar squat vs a front squat feel. This bar makes the weight feel like a front squat where you have to fight the weight to keep torso upright and focuses more on quads. if you make the bar sit lower on your back it kind of defeats the purpose.
I've always been told growing up to look up but it's completely counter intuitive. It feels more natural to stare a hole in the ground in front of you. And looking up puts more pressure on your neck/spine.
I wasn’t able to back squat for years due to shoulder pain from MMA related injuries, no matter how light I went. These safety bars allow me to go heavy as I want with zero pain, absolutely love them.
Does this come separate from the bar or would I need to get a whole new bar that has this on it?
This is a great invention. I'm 50 years old now and have always had trouble getting under the bar for squats. This makes it much more comfortable yet still allows me to do this very important exercise for overall strength!
I can relate
I'm embarrassed to admit that I saw one of those in the gym, and had no idea how to use it. Thanks for the informative video.
I seen one for the first time tonight. Wasn't sure about it either. Tomorrow is leg day so maybe I'll try it out.
I love this bar. I feel like my back and posture are much more upright. Thanks for the video.
Just got me one and I love it. I havent been this excited about squats in a long time.
4 months later; how're they going?
So useful! I was driving down, which bothered my neck and pushed me forward. Thanks for making this video!
Thank you so much for showing us how to use this bar.
I found other how-to videos on youtube, but like with everything else in 2023 I think the dude probably thought he was an actor or something, whoring for those likes and subscribes. This however was simple and on point. Thanks!
I always have trouble finding the right angle for the handles, not quite sure how I should hold them. This was helpful for that.
Great tutorial. I have upper kyohosis which curves my back forward. These bars are a god send. Thx for the tips.😊
Love that bar. I have really enjoyed some great gains being able to do heavier weights with it
Thanks a lot for this. Really helpful to understand how this bar works. Good tips in general with form and movement. Thanks!!
Its actually less stress on your lower back also.
my lower back screams after a 6x6 ssb squat session
@@pretty_flaco lol exactly. But maybe it depends on which way you face the bar, such as the normal way has the weights pulling you down forward thus requiring more lower back involvement to stop you from falling froward
Nice, I'm wearing the same shirt. Guess I should buy an SSB now
I love it .. alt Between the Zercher squats and this every week. I think this piece of equipment is severely underrated by the average person . I heard a few guys at my gym who see me do it said it looks too hard..Bar sits too high makes them unstable ...I jest blink and asked why.. never get a answer..
I met you at the world's strongest man 2022 Thanks for being so nice 👍 👍
I love this bar and haven't used it yet
It looks like it forces you into a high bar squat posture.
mach5jeep even more!
More like psuedo front squat
I am 54 years old and I have a super crappy time getting under the squat bar and I truly miss squatting with free weights. I currently use the Smith Machine because its damn near impossible for me to get my hands under the bar for squatting. I really miss squatting with the bar. Whats crazy is I am actually stronger with the free weight bar than the smith.
Nice video! I do wish you were filmed back a bit farther so we can see full body.
Been wanting to acquire this
I’m going to try this. I can’t squat heavy cause I get pain in my shoulder blade. I tried traditional squats and low bar squats and the pain is always restricting me. I can do every other exercise with not problem while lifting heavy.
yourturningpoint777 same. But I get a pain in my left shoulder when I have it placed behind the bar
yourturningpoint777 I had an accident when I was little and it fucked up my right wrist and left shoulder
Bro literally same. Back squats also make it feel lime my upper spine is being compressed
I broke my right clavicle. I don’t have the range of motion to grip the bar behind my back. I love this bar. Hacksquat and leg press as well
I have zero flexibility to use a standard bar due to a shoulder injury. This one really helps
Great video
Thanks for video
It's a great tool I will get one and try it myself
May have to give this a try, my shoulder mobility is terrible, which makes it difficult for me to rotate back and hold the bar, which throws my stance forward during squat
Squatted without back pain fir first time in years due tot his bar. Feel like it engages core more and is more balanced
Do you have any advice how to drop this bar in the least dangerous way? Behind my back or over my head? I might want to go to fail...
The SSB is great if your traps are still sore after farmers walks!
Can you use it without using your hands? Self spotting off your knees?
A question for someone that has this sweet looking gem. WHen you are doing a squat do you slightly drive your arms or hands up a little or do you just pay attention to keep the handles either parallel to the ground or slightly higher. I am planning on buying this but have never used so I will be a SSB newbie. I am looking at this as basically starting over and learning from square one I figure this is going to be a whole new world of squatting to learn with this bar.
bbrock RailFan as you get too the top of the movement some people do drive the hands upwards slightly as if to give a bit of momentum. I don’t See why it would be cheating or less effective than keeping them in the same position. But it’s however you find it most comfortable
its cheating because it makes the weight lighter on the muscles you're supposed to be contracting when squatting.
Is it a good bar for sprinters and explosive sports?
my back hurts so bad squatting with a safety bar
Why would it be cheating?
Blsir Mitchell If you have ever used the SS bar you would know that pushing up on the handles makes it easier. 🤖
Takes the load and moves it backwards. Like going from doing a front squat to doing a back squat
I just used it properly for the first time and my upper back caved in. It uses different muscles
What's the difference between SSB and Hack squat machine. I have home gym that's why I'm asking
I want those collars. I've seen that exact collar before. Is that a Rogue product? I'll certainly look there first. But if anyone recognizes those collars as something other than Rogue, please post the resource. Thanks.
rogue oso 2.0 collars i think
Easier than a front squat. Harder than a back squat.
Is this easier on the upper back? I can't back squat anymore due to back trigger points in the rhombiods
It looks like it is just slipping it in the neutral setting I'm gonna give it a try I know exactly what your talking about
Why is it considered cheating to hold the handles parallel to the ground? Does it make it easier somehow?
I have the same question. Hope we can get an answer.
Yes it makes it easier. Also, he said not to pull down on the handles but you should actually pull down. It engages the back far more and allows you to be more stable.
SS elite bar is better and I got it for 375 including SHIPPING.... BEAT THAT ROGUE..
Mario LP Titans v2 bar is basically a replica of the ss elite for half the price
offfduty3 yeah and for just the cost of shipping I could buy a whole ass titan bar shipped.
@@GoinToTheGym wrong, opening pad on Titan bar is much wider.
Vincrie i said “basically” idk all the exact dimensions
i just wish i could find one at our gym 🙄
Why is keeping the handles “high” “cheating”?
Changing the position of where the bar lies on your traps, is going to affect the axial loading (going to displace the weight) and might hinder how much work the posterior chain could perform. It might also cause a lower back strain. Which would negate the entire purpose of the safety bar squat. (minimal lower back pain)
Syed Jelani I dont think its “displacing” at all. In fact for my body type: 6-3 with a long torso it is perfect. Feels like a goblet squat except with 3 times the weight.
I think pulling the handles down towards your body is cheating if anything. And it fucks up my lower back which already has many problems (due to over 20 years of deadlifting and traditional squatting)
I've heard people say dont lift the handles because its cheating.. but how is making the lift harder cheating? Lol.
If anything forcing the handles up and maintaining it through out the movement forces your upper back to work harder (almost like a front rack position on a front squat).
And the weight ends up even further in front of you which also makes you work harder to stay more upright.
Plus by forcing the handles slightly higher. Your elbows go higher so then you can comfortably go ass to grass without your elbows getting in the way of the knees.
The way this guy is demonstrating a ssb squat to me doesn't feel much different to a normal high bar back squat. The way hes performing the lift i literally lose zero strength in comparison to a high bar back squat.
The reason I bought the bar was to make the lift harder for myself so I can get more out of less weight = less systematic fatigue / fucking up recovery. Low fatigue to high training stimulus ratio
Karl Allingham I definitely use less weight with the safety squat. I have a bad lower back so these work great for me.
I will probably never use a regular bar again 😞
it causes the bar to sit lower on your back which changes the load. It becomes or start to feel sort of like low bar squat vs a front squat feel. This bar makes the weight feel like a front squat where you have to fight the weight to keep torso upright and focuses more on quads. if you make the bar sit lower on your back it kind of defeats the purpose.
Would this be a good solution for those of us who want to squat but have a bad shoulder?
Yes
im guessing it doesnt matter which side you come in from - so long as the handles are in the front lol ??
I am thinking I should be lookng up while doing these. WHen I squat I always look upward. It keep my back nice and flat and makes me think of my hips?
I've always been told growing up to look up but it's completely counter intuitive. It feels more natural to stare a hole in the ground in front of you. And looking up puts more pressure on your neck/spine.
Does anyone has this project to build down here in Brasil?
Can you explain why handles up is cheating
How would you dump that bar?
Push up
@@andrewtucker3715 I'm pretty sure the handles would attack you
Does it matter which way you get under the bar? Could he have flipped it around and entered from the other side?
Letzter
Cleary sucks. Look at the arms, trying awkwardly not to hit the legs.
good eye did not notice that.
Would still like this for the house so I can squat heavy alone.
Probably a better bar than any other bar in my current.gym for squatting...get your weight up
I didn’t like it for front squats the handles always got in my way
Yes good point I see it now
I thought this bar was for easier front squats cause the weight is lightly in front of you
This hugh fake
crossfit weights. The big
weights have only 15kg.
They are not fake weights they are bumper plates.
Vergognoso