Why The SSB Squat?

In recent training blocks, I've incorporated the Safety Squat Bar (SSB) Squat as my primary squat variation. This choice has prompted questions from viewers about why I use this specialty bar instead of a traditional barbell. Part of my reasoning is the enjoyment of variety in my training; keeping my workouts engaging prevents them from feeling monotonous. Rotating main lifts and accessory exercises keeps my programming interesting and as a result I find it easier to sustain higher levels of effort over extended periods. Additionally, experimenting with different variations like the SSB Squat allows me to troubleshoot and gain practical insights that can benefit others in their strength development journey. Beyond personal preference, the SSB Squat offers significant value and can be a progressive tool in your repertoire of strength and conditioning strategies.

The SSB Origin Story

A significant percentage of the strength and conditioning community is aware of the SSB thanks to Dr. Fred Hatfield AKA Dr. Squat. Dr. Hatfield is known for many accomplishments including but not limited to his 1014 lb squat that he achieved in the 276 lb weight class at 45 years old. I believe at the time of this feat it was the heaviest official squat in history regardless of weight class. Strength and conditioning lore suggests that during Dr. Hatfield’s preparation for this unfathomable feat he came across and prioritized the use of the SSB for squats incorporating a unique variation now known in weight rooms around the world as the Hatfield Squat. Because of the excitement surrounding the world record squat and of course Dr. Hatfield’s unique approach – many are of the belief that he created this specialty bar. Those individuals would be incorrect.

We have the SSB thanks to a New Jersey inventor named Jesse Hoagland. A name that doesn’t carry nearly as much weight in the industry (pun intended) as it should considering his significant contributions to the strength development of likely hundreds of thousands of recreational lifters globally.

Programming Priorities

Due to the more upright torso positioning required, SSB Squats primarily target the upper back, erectors, and quads. This variation is commonly incorporated to strengthen the exact areas it biases, helping lifters overcome upper back rounding as a weak point in their squats. Some lifters have described the execution as feeling like a hybrid between front and back squats. There are other general benefits to incorporating SSB Squats in a training regimen relating to:

1. General Shoulder Limitations: The SSB is excellent for those with shoulder injuries or limitations, allowing them to safely perform squats without compromising their lower body development. This is particularly beneficial for those who can't comfortably perform traditional barbell back squats.

2. Temporary Shoulder Related Setbacks: For those dealing with temporary shoulder problems, the SSB can be a useful tool to maintain lower body strength while rehabbing their shoulders back to full capacity.

3. Permanent Shoulder Limitations: Individuals with permanent shoulder limitations can use the SSB to continue making progress that closely parallels what they would achieve with a traditional back squat, ensuring they don't miss out on lower body development.

4. Shoulder Rest & Recovery: Even for those without shoulder issues, rotating the SSB into their programming can provide much-needed rest and recovery for the shoulders, which often endure significant stress during heavy back squats. This rotation helps prevent overuse injuries and maintains shoulder health over the long term.

5. Training Variety & Mental Deload: SSB squats are also great for those who enjoy variety in their training or are mentally drained from hammering out progressions on another squat variation. Incorporating the SSB can increase a lifter's enthusiasm and keep their workouts engaging and effective.

Be aware that SSB Squats tend to be significantly harder than traditional back squats, and it's important to confirm the weight of the bar at your gym, as many SSBs weigh between 60-80 lbs unloaded. Lifters with extensive experience using the SSB Squat typically find they can handle loads between 80-85% of their traditional barbell back squat weights.

Because specialty bars target supporting musculature differently, start lighter than you think you should, giving yourself a few sessions to adjust and perform quality reps without risking injury. I suggest starting at 70% of 80% of your back squat. For example, if you can do 315 lbs for 5x5 on the back squat, begin with 175-180 lbs for 5x5 on the SSB, then track your progress using the SSB as its own unique variation. A slightly slower start than most might take, certainly, but a reasonable rate of progress from this point will inevitably result in the use of challenging loads that drive continued strength development long term.

Whether you’ve taken SSB Squats for a spin or worked with them for entire training blocks, let me know about your experience under the bar in the comments below!

Committed to your success,

Coach Ben