Squat everyday Day 1631: 180kg x 10 (SSB bar)
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- Опубліковано 30 вер 2024
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This is impressive. Ssb squats are very hard
You might be squatting more than you think. My elite lifts ssb bar is 65lb. Your bar is probably more than 20kg.
I had hip issues for two years and could only front squat. We got an Ssb and now I’m squatting good and it feels great. Probably all I’m going to use honestly.
More upright in the SSB squat. I guess it's more frontsquat-ish but not quite.
You leaning forward while you squat puts your back at a mechanical disadvantage. So your CNS wont let you squat heavier because of the risk of injuring yourself. In my opinion, a more vertical torso would put your center of mass right under the weight and would allow your body to do more.
how about low bar squatters
@@OP-ig1fj Wider stance for more stability and the bar being lower down the back is mechanically advantageous as the center of gravity is lower. Different leverages.
@@jeanpaulkassdale im experience lot of upper and mid back pain/soreness lately when i ramped up intensity
@@OP-ig1fj I dont know bro I havent seen you squat, but sure it's still a heavy bar on your back.
Ivan has been trying to get a more upright squat for a loooonngg time now. He knows this, but he can't get his body to do it. You can't just magically have a perfectly upright squat position
Way too much forward lean. The whole point is to work your quads and glutes, not your low back.
Agree.
Then you’ve obviously never used an SSB. It’ll hit the back harder than a barbell.
@@Ian.lifts. no. It loads core & quads & is to help the the back from rounding by taking the load off the back. Most people who have had a lower back injury from squats will come back to squatting using a SSB bar. If used correctly.
Bud, let’s see your 180 x 10 before you start spouting criticism. I swear everyone has an opinion that must be shared.
Oly lifters have some of the best backs so maybe that's why they squat as much atg, since you're trying to adopt their style rather than a powerlifter low bar squat, hammer that upper back like they do(oly lifters)
Be cautious of sore joints and muscles. A change of exercise was good IVAN. LOUIE SIMMONS would do this alot. What you're doing is what LOUIE SIMMONS was taking about. Good session.....Thankyou always mate.
Isn’t SSB bar slightly heavier than the straight bar? So you were squatting more than 180..
I got an SSB recently. If you want to smash your quads, try doing Front Squats with it with the handles facing you when its on the rack.
Staying Upright is a joke because the weight pushes you into position. It's like a machine (think pendulum/ hack) squat for the home gym, only its better because you still have freedom of movement.
Easy on the upper back too compared to regular SSB.
Lets you push the knees forward better than other variations so you stay vertical.
Doesn’t the SSB weigh more than 20 kilos?
another idea might be to do just 20 half squats for 180kg, at double pace, to give your upper back & neck some rest from the excessive shearing force they are exposed to with the full squat
Does ur SSB weigh the same as ur regular straight bar? My SSB weighs 61 lbs as opposed to 45 for regulator straight bar.
Good work bro
Brother, you need to drop one session. You are simply not recovering. Rest is the key, not the lack of upper body strength. You are strong enough to be able to support the weight.
for me, ssb's are a lot harder and so I'm watching your video and wondering how many more than 10 you would have gotten if you had done your regular squats instead? In this exact instance, it seems as though your *real* strength is a lot better than your mind gives it credit for
Impressive. Any tips on how to maintain spinal alignment when going with higher weights, without a belt?
You know, you're doing 10 on the SSB now, which tends to be a bit harder for people, and you've done up to 13. 10 comes out to 240. Maybe it's time to take a PR single? Maybe starting with 220 and then 235 or 240? Then you can get back to the reps again.
Isnt this a PR? I though the ssb bar weighted more than a standard bar
For the past 4 yrs, for the main compound movements. I always stood by BB squat, BB bench & BB deadlift for the Powerlifting mindset mostly
I last month switched to the Swiss bar for bench, trap bar for deadlifts and SSB for squats.
What I've noticed, although they still are compound freeweight movements. Those movements have helped so much specifically for allround explosive output. They are so much safer for my joints and translating perfect for power and strength (as well as hypertrophy of course)
I'd thought I would put my 2 cents worth in and see what everyone else have to say!
I’m going to have to strongly disagree that it’s a back exercise. At some point or another, the back can’t be your “primary mover”. You don’t squat with your back for a BW squat. The primary movers are the glutes/hips and quads. It’s a leg exercise. Once the primary movers are fatigued, the secondary structures kick in and start move the weight. The hips aren’t supposed to be transferring the force into the back to move the weight. The core and back are supposed to stay stable while the glutes and legs are supposed to extend the hips. That’s the entire point of the squat. And I know you know that. This “if you can grind out a squat then you need stronger legs or if your can’t grind a squat you need a stronger back” idea is ridiculous. You need a strong back and core to keep the back flat. You can see this is not the case in your set of 10 with 180. You’re using your back to move the weight. That’s not the point. You need stronger abductors to have more mobile and STRONGER hips to squat. You can’t expect BW single leg squat to increase your strength of your abductors. You need to progress unilateral work. My recommendation is to mess around with BSS. You need to figure out how to hit the glute med/min with BSS and to LOAD the movement. Once that gets stronger then your hips will become more mobile and you will have balance in your squat. Something in your structures is copping it and that’s where the APT is coming from. You need to figure out several different parameters in the BSS (height of back leg, angle of torso, how far your front leg is from your back leg, where you are going to hold the weight (left or right hand or barbell), volume and weight selection). The back just isn’t the primary mover of this game. I’ll never believe it. When the squat becomes more of a GM then you’re headed in the wrong direction and we are going to eventually get injured.
When you were doing BSS you didn’t mess around with any parameters to fix your abduction. Now that you have abduction in mind, we can figure out how to fix your hips and squat with them. Yes, keep working on the back. But your squat shouldn’t be a GM. It’s the hips. Not the length of your femurs or ratio of femur to torso. It’s your hips. They are tight. We need a “PNF” type stretch strengthening to fix the problem.
This is not bodyweight squat.....and your squat limited by howmuch your back can hold upright....if you not even squat heavy why you want be expert in a conversation....your comment show you never in your life went to the limit when your back start bending forward under the bar just after walking out the rack and when you squatting down your back cant hold upright so bend already forward.....and yet your glutes and quads not even start yet the actual concentric movement
.....what you think the chinese anf russian weightlifters wht do somuch back training...delete this nonsense 😂😂
@@krisztianmezei888 you missed the point completely. You need a strong back. There is no doubt about that. But he has APT. His starting position out of the hole is too far forward. Making this more of a GM than a BS. His hips aren’t allowing him to stay upright so he can drive all of his force upwards. If you want to rely on your back moving up the weight, eventually you’re going to get crushed by it. He needs to focus mostly on his hips, not his back. It should be a majority hips and then back secondary. The legs are strong enough.
@@krisztianmezei888 he was getting HIP pain. Not BACK pain. That says his back is fine. It’s strong enough to take the secondary load his hips couldn’t handle. Clearly, you need to address the problem and make that stronger. Have you ever seen a person with massive hips and a weak squat? I’ve seen a ton of women with massive hips an impressive squat and a weak ass deadlift. Because their hips are moving the weight. Because you grind weight up doesn’t mean that’s the right thing to do.
@@krisztianmezei888 I have been grinding out squats for years. Until I got injured. Been injured over two years now. Looking back, I should have been focused on strengthening my hips and not my back. It took me a long time to realize that. But go ahead, make a super strong back so you can good morning that shit up instead of SQUATTING it up. Good luck with that bro. You won’t burn out eventually with that idea.
Ain’t this 190
That's one helluva set! SSB squats are fantastic for both the squat and the deadlift because it trains the s*** out of those thoracic extensors like you mentioned.
awesome
I V A N the BigMan @Ivan Djuric ---- Please Answer me this one simple question: Have you seriously gone 1631 Days straight Squatting no rest no break no sickness? If yes, how? no gear ? no belt ? no, what? no excuses? What's the key secret here -- I weigh 100 kg and 34 years old and my squat Max is 150 kg after 4 years training --Can I reach 180 fr 1 rep in 3 months?
One word. Auto regulation.
It’s that simple. Do as much as you can each day.
As for your 3 month goal. 30kg increase in 3 months is insane progress. I guess it’s possible. But you’d have to gain some serious weight to get that.
OK Thanks! But still No rest 1631 days no Gear ...This has to be Christ ...Anyway will let you know when i get to 180 kg
You break from the hips long before you break at the knees. Something to think about if youre interested in understanding why you can't maintain a more vertical back, or why you feel the squat so much in your back.
Just a small critique suggestion - as you rise push up on the handles. All energy should be directed upwards. Tough damn set.
You could try lighter pause reps with the SSB. Hold the bottom for a couple seconds with 100. Try keeping your posture upright in the hole. Push up on the handles somewhat to develop that upright posture. Push the reps towards failure. If you do it right it will feel more like a front squat. The lighter weight won’t be fun especially if you seek the pain zone. Time under tension is key combined with good form. Abs will feel it too.
solid!
You knees are crackling every rep, you're destroying your kneees!!!! (sarcasm)
I recently purchased a SSB because of shoulder niggles. Bloomin love it! By pushing the handles forwards i feel i can mimic a low.. ish bar squat. I always shoot for the twenty reps. Regular barbell, cambered bar or SSB, Its still a squat. Great vid as usual Ivan. I aint surprised that you still feel fatigued from the high rep thigh dominant work. It has a systemic effect on the whole body (for me atleast) feels like you have the lurgy, but in a good way! Recovery from the high rep squats for me is the key to my progression. When they get sticky i drop the weight back so that i can get some momentum going. Stuart McRobert talked about it in Brawn. I read that over thirty years ago. The chapter titled "The Squat" was training gold for me.
what about cns fatigue? have you tried testing your grip or other things people used to say about cns fatigue. i dont hear people talk about it as much as much as they used to im not sure if its a real concern.
I think that sensation in your mid back is from the pullovers not the squats, you’ve done SSB plenty before without that - that pullovers are the new variable.
Mat Fraser had a good approach for improving the main output of a workout by cycling through other metrics: i.e for rowing it would be calories, cadence, 500m split etc before trying to improve the total time again. I have done something similar in my own training and the results are great. There is always something you can improve besides weight and reps. Tempo pull ups, pressing and squats aiming for perfect control are my favourites currently. Isometrics are great as well.
Bro 180x10 SSB is HOOJE. Huge. Awesome
Seated cable rows with a narrow neutral grip was always the best for the upper back to me.
How about rotating with front squat too? You're totally right, some change is sometimes as good as rest
Yo!
Hey Wisey haha
@@EgoliftdailyHey bro!
I always said this, variety is key for long term progress😄
Great to see the SSB again
Long time watcher and first time commenter. I like doing good mornings with the SSB both for hams and glutes, but also for some good mid and upper back work. And I especially like doing it to safety pins where it puts me right about at deadlift staring position for the hinge. Builds up a solid posterior chain in my experience!
What’s your weight?? & what weight do you use for good mornings??
Great set!!! 🎉
Noti gang gang 🔔
algoo ivan
Yep, makes sense, boss. Try the SSB and sub it for straight bar from time to time. I'd do Hatfields on it if I had one.
Really strong effort with 180x10. Great work, boss.
Blasphemy! Watch yourself bro! If you casually damn God, what will that do for your inner dialogue?
❤❤❤