The Truth About Safety Squat Bars
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- Опубліковано 6 лют 2025
- This is a clip from @TheOkayPodcast where Starting Strength Coach Grant Broggi gives his reasons for changing his mind about safety squat bars, and how he uses them now to supplement his barbell training.
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I appreciate the discussion on SSBs and MBs. One *slight* bone of contention. I am a 64 YO lifelong athlete/lifter. My observation is that there are certain associated lifetime achievement awards (torn rotator cuff, labrum, bicep, etc.). Up until 60, no problem. Since then, elbows, shoulders, knees act up in ways you cannot fathom when you’re younger. This is in spite of better consistency, commitment to mobility/flexibility, etc. Recovery and injury prevention become more important than adhering to some dogma.
That said, really enjoy the channel. Keep up the good work 😊
Please keep providing content aimed at oldsters. As Sully frequently points out, we are athletes of aging.
I'm 58 and just got my first SSB. Now incorporating it into my programs. Feels amazing! If you can find one in a gym give it a try and let your shoulders and elbows love you later. I'll do both SSB and barbell depending on how I feel that day. Train on!
I just ordered an SSB. I don't compete and just want to be (relatively) strong and look good.
Who cares if I don't straight bar squat?
I already use a hex bar for deadlift.
I will probably buy a Rogue MG4C--N if it is ever on sale or comes up on marketplace
I'd rather lift for decades injury free than look cool
@@barbellgardener 55 and pondering buying one too.
I bought my Marrs Bar from Strength Co. It is terrific! Feels like a back pack. It works the posterior chain without loading the upper body. Never going back to the straight bar.
My Marrs Bar has ruined me from using any straight bar ever again... love how locked in I feel, I just focus on the squat!
Seems like people either love then or hate them.
@@jerseyjim9092don’t equate mars bar w safety squat bar. Not the same. Mary’s bar as stated above is a game changer
@@Springwater475 I know the difference.
I love my Marrs Bar
Mars bar for Squat and Kabuki bar for bench has me converted to never using straight bar other than for deadlifts
I’m a 50 yo with 3 shoulder surgeries, right AC joint dislocated, and severe tennis elbow all triggered by the low bar position. For years I forced myself into the low bar position on principle, saw your video for the SSB, immediately ordered one from Titan and my squat continues to go up. I feel like I’m leaning forward enough to I engage the hips properly. I used to dread doing squats, with the SSB I fell in love with squatting again.
EliteFTS SS Yoke bar is one of the better safety squat bars on the market also.
I loved using the Marrs bar. I had wrist and shoulder issues and this let me recover. I used it for some months.
Now I’ve transitioned back to straight bar. But I will be utilizing the Marrs as Grant talked about.
It’s a great bar!
And yes there is a small difference in weight due to the difference in the upper body that is utilized.
I’ve found that straight bar utilizes more upper body structure to support the bar while going up and down.
The Marrs bar kind of takes that issue out. Again it’s worn like a “jet pack”. The weight is distributed better.
When I transitioned back to straight bar I noticed that I needed to do a small reset to retrain that upper body structure.
My butt, hips and legs didn’t care either way. They could push the weight regardless!
So if you're able to squat more weight using the Marrs bar, what's the argument for ever using a straight bar? Wouldn't the fact that you can use more weight make it superior by default to train the squat? Why do you need the "skill" of squatting with a straight bar unless you're going to be entering powerlifting tournaments? I've been using the Marrs bar for the last year and I can't come up with any logical reason to ever use a straight bar again. I got up to 300 with a straight bar and kept getting stuck because of upper back and elbow issues, switched to a Marrs bar and went up consistently from there to 415.
I mean wouldnt you want to fix the issues you have with your body rather than relying on an element to take them out of the equation? I use both SSBs and olympic barbells, theyre programmed in from my Oly coach.
I have both shoulder and elbow problems and love squatting with my SSB. I’ll still place my hands on the bar instead of the handles to try to mimic a real squat as much as possible. But what I love the most is that at any point I can let go of the bar with my hands to save the lift if it gets too heavy, I can grab the rack to help get the weight back up.
I’m 65 training for 40+ years love my SSB
The regular SSB really helped me with size and strength. I also noticed they’re a lot harder than regular squats.
When my supraspinatus ruptured a few years ago, I couldn’t squat with a straight bar (among other limitations). A SSB allowed me to keep squatting for about 9 months until my right shoulder regained ROM, though I could tell the form was more quad than hip focused.
Please show a photo of how you store the Marrs Barr.
I store mine standing up in a corner of the room. I used to store it on a Rep 5 bar hanger but the Marrs bar is thicker than other bars so it was scratching the collar
I recently bought a Marrs Bar from Strength Co. Feels amazingly snug on the shoulders and unlocks a different squat variation if you have shoulder issues with standard low-bar squats. Also useful for things like standing calf raises because the bar is actually so stable it will balance itself without holding the handles.
Elite FTS Yoke SSB is my go to alternative to the straight low bar squat. Takes a bit to find the best placement for you, but once you find it, the bar works very well. No shoulder or elbow issues and seems to work the anterior better than the low bar back squat.
I use mine every time I squat now😮
Anything that keeps you training is worth it. Besides past preferences of old school people before us there isn’t a benefit to mess up your shoulders doing a lb squat which everyone does eventually if they do it long enough. Like any sport people have to adapt
I have issue with feet, legs(different length), hip rotation,lats flexibility and had a colar bone injury years ago that my colar bone is somehow bent. My front squat posture is way better than my back squat. However cant front squat due to the colar bone and lats issue. Buying a safety bar next month.
Love by new SSB! Great on the days my left shoulder is complaining.
As you progress even more, you’ll learn to use Hatfield Marrs bar squat… and you’ll also do 3/3 sessions with a Marrs bar. It isn’t preventative when you can do more bar. It’s superior.
If it keeps you lifting with less discomfort the health benefits alone are worth it!
SSBs are good for training during recovering from distal biceps tear reattachment surgery.
My wife and I use a Draper Bar which maintains the squat bar position but you get to hold it in front. It weighs 12 extra pounds.
When using a straight car my shoulder hurt. Maybe I need to stretch more but I’m looking into a Marrs bar or something similar/cheaper.
sucks getting old don't it?
I always tell the 20 year olds, Here is this advice, you won't listen cuz you're 20 years old and I was once 20 years old too. But in 10 to 20 years when you come back around, I want you to remember "gosh that old man sure was right, I should have listened"
Clown
Projecting
Love my MARRS BAR!!!
Even Better is CLIENTS do!!
My low bar squat and safety bar squat differ so much in regard to weight it doesn’t make sense to me.
I believe in "The Barbell Prescription" they advocate low bar, high bar, then safety bar in order of preference for people that can't get into the low bar position. If you can get the weight lower and do more weight with the safety bar, why not do that instead of the high bar?
That’s all true but there’s plenty of other reasons to use an SSB and many high caliber lifters all utilize it now if not most. It will also hit the quads much more than a straight bar. Try turning the bar around and squat that way for a 3-5 week cycle or just as accessory to your normal squatting and see what that does for ya!
I have healthy shoulders and elbows but still mix SSB into my routine. I feel it hits different areas than the reg bar. Both are great choices...
Fucking love the ssb such a great bar
They're junk for the reason mentioned. The Marrs bar (which is what the video is about) is different.
@@powskier Plenty of lifters much stronger than you use SSBs. Also, the notion that high bar position uses fewer muscles is really stupid.
What is the distance between the collars?
There's one thing about the Marrs that bugs me though, and this might ssb's in general, or just the vids I'm watching. I notice people unrack and step back, the two sides swinging up and down relative to each other. An injury from flexing and compressing of the vertebra relative to each other is what worries me specifically.
Now, I admit that might be bad technique on the part of the lifters I watched, but I seem to remember that being hard to control when I used an ssb. (Been a long time since I did though)
I'm leaning more towards getting a Duffalo, which I have used and felt great to me. I am still curious about that Marrs bar though.
Not a problem for me. Feels rock solid on my back
@@SewcratesI might have watched vids of people with bad techniques. I'll continue to investigate.
Duffalo works pretty good for me though. It fits my back and shoulders almost like it was custom designed for me. Like hand in glove.
We'll see...
@@RonSwansonIsMyGod The Buffalo bar still puts stress on your shoulders and elbows. It's not as bad as the straight bar, but it's still there. I have to constantly swap my bars around to keep my shoulders and elbows from getting too beat up. I only use a straight bar once a month. The other 7 squat sessions are with a specialty bar.
For me straight bar is absolutely horrible for me, I rode motocross for years and a weight lifter, heavy every thing for years, motocross put the hurting on me, knees and shoulders. Can’t tuck my self under no more with out mad pain, I am getting a safety squat bar. See if I can breath some life into my beaten body, I am 58 soon 59, beaten up just not finished , fight back like a lion
I find it hurts my knees every bit aa much as a straight bar. Never had a problem getting my arms in position. I find the zercher squat with a zercher harness is the best alternative squat.
Mars bar is not a safety squat bar. It’s it’s own thing, it’s own level and nothing like it
Exactly. In fact it's the opposite of the SSB. It's like an ultra low- low bar squat
Prepare to have your SSC credential revoked for going against dogma, Mr. Brogi!!!
What is the purpose of the Safety Squat Bar?
Straight bar squats hurt. Anyone that says different is lying. Hex bar is better for deadlifts too. Natural mechanical positioning is superior than forcing a straight bar on anyone
Yep I like the hex bar also. For some reason I maintain better form when I do the deadlift. Plus I have short arms, also.
when i squat highbar i don't feel any pain or discomfort like 405 just felt like the bar
too goddamn loud
Mars bar is my least favorite bar. Nestle crunch bar all the way.