Has anyone trained extensively with a safety squat bar?

[psauce]

I've got two shoulders that have the structural integrity of Nick Chubb's knee and enough hardware in them them that NASA is considering exploratory mining operations to reclaim the metal. I've been busting my ass for nearly a decade to regain the flexibility to hold the bar the "old" way, but it's not getting any easier. I find myself cramping up mid-set when I actually manage to get a narrow enough grip, and usually having my fingers so wide that I really worry I'm gonna land a pinky in the J-hook on re-racking, and then two days of crazy shoulder pain.

Has anyone made the transition to training almost exclusively with a safety or yoke style bar? What should I know before going in? I'm especially worried about the new motion causing ortho issues down the road if I do what I am likely to do and be impatient in loading the bar again. Any tips on the adjustment period?

s there a particularly good or bad bar out there? I'm leaning toward the Elite FTS Yoke Bar, because everything I've bought from them has been excellent, but I'm not locked in yet.

 

[Aoi_611]

I have. I haven’t touched a regular bar for squats in forever. Really only using it for front squats very rarely, and that’s actually the nice thing about is that it basically changes the loading similar to a front squat.

Where a regular back squat would load glutes and hams more than quads, the ssb puts it more on the quads, and yes it is way easier on the shoulders. Bigger guys that have a tough time getting into position have a way easier time with an ssb.

Definitely learn the pattern before going in. Don’t just throw what you usually lift on there because the movement is a little different. Have a few sessions with it and get comfortable and then start pushing. It’s kinda weird pulling the bar into yourself going into the bottom but it’s also really nice for bracing down there and coming out of the hole - almost like gripping the shit out of the handles on a hack squat.

If looking to buy, elitefts is great , as is bells of steel and evidently rep fitness has one now.

 

[psauce]

Thank you so much for the input!

 

[jumdumpster]

Yeah, my coach used to have me do almost exclusively SSB squats for basically my entire offseason. It loads you up more like a front squat and wants to pitch you forward. If you want the full experience do not push the handles on the bar up, its supposed to make you want to fold. Its great for strengthening the entire core and legs and will ultimately make you better at normal squats. Beltless SSB is a great core builder.

 

[jumdumpster]

Ill also add that I never load it up that heavy compared to my normal squats, especially beltless, it can be more of a back workout than quad because of how its sitting higher with the weight more in front of you. I have the titan SSB in my garage and its just as good as anything ive ever used.
if youre having issues getting under the bar the ssb is really great youll find it really comfortable. just keep doing shoulder mobility anyway you dont want to lose even more mobility.

 

[psauce]

Thank you for all this info.

As for rehab, you’re absolutely dead on. I think the last time I skipped daily shoulder mobility PT was when I was hospitalized for something else.

How do you and @Aoi_611 make up for the missed posterior chain work? I’m gonna have to make some real changes to programming, it sounds like.

 

[jumdumpster]

Thank you for all this info.

As for rehab, you’re absolutely dead on. I think the last time I skipped daily shoulder mobility PT was when I was hospitalized for something else.

How do you and @Aoi_611 make up for the missed posterior chain work? I’m gonna have to make some real changes to programming, it sounds like.

the ssb hits your posterior chain pretty well, but for me its deadlifts
good mornings with the SSB too