Post by Greg Crook on Jan 18, 2007 10:28:57 GMT -5
Safety Squat Bar
At our gym it is believed that this bar came straight from the devil him self! This obviously is not true but training with this bar is hell though but in a good way.
The basic reason this bar is so beneficial to our training is because of the way in which it was designed. It puts the load out in front of you instead of in line with your heals. This makes you fight like hell to stay upright and strengthens your back in the process. As you know in the squat if you get forward it¡¦s essentially a death sentence unless you have the strength to power out of that position. The safety squat bar is also very easy on the shoulders as well. If they¡¦re hurting from benching this bar is a great substitute.
The Safety squat bar is very versatile, it can be used with great success on both max effort day as well as dynamic work. Bands and chains or both can be used in addition to straight weight with this bar also. I recently used bands with this bar myself on a dynamic day and loved the way it felt. This has become a big favorite in my exercise arsenal. Similar to using a fat bar in the bench, after squatting with the safety squat bar for a while a straight bar is cake!
Like any other exercise if you use your imagination there¡¦s countless exercise combinations you can put together to incorporate this bar. Just because it¡¦s hard don¡¦t leave this bar out. It can be disheartening when using this bar because (for me at least) you can¡¦t use as much weight but there¡¦s usually a reason. Consider it a challenge, work up do being able to move the same amount of weight and when you go back to a straight bar you won¡¦t believe the results of your hard work.
Here¡¦s a sample dynamic squat cycle we use at our gym.
„h 3 weeks straight bar w/ chains
„h 3 weeks safety squat bar w/ chains
„h 3 weeks straight bar w/ bands
„h 3 weeks safety squat bar w/ bands
Here are just a few M/E exercises we use with the safety squat bar as well.
„h Low box (10-12¡¨) squat w/ straight weight for a 5RM
„h 15-16¡¨ box squat w/ chains. Warm-up to 2 plates then start adding 1 set of chains each set until you run out, then if you have some left in the tank start adding bar weight for a 1-3RM. This can be reversed also, pick a certain amount of chain weight you want on the bar then add bar weight each set for a 1-3RM.
„h This is a 3-week M/E mini cycle. Start with blue bands and work up to a 1-3 RM. Week 2 use the green bands and work up to a 1-3RM. Week 3 use the purple bands and work up to 1-3RM. You can also reverse this one and increase band tension each week if you desire.
I could go on for days with different combo¡¦s but I think you get the point. Give this bar a shot, I think you¡¦ll be very pleased with your results!
At our gym it is believed that this bar came straight from the devil him self! This obviously is not true but training with this bar is hell though but in a good way.
The basic reason this bar is so beneficial to our training is because of the way in which it was designed. It puts the load out in front of you instead of in line with your heals. This makes you fight like hell to stay upright and strengthens your back in the process. As you know in the squat if you get forward it¡¦s essentially a death sentence unless you have the strength to power out of that position. The safety squat bar is also very easy on the shoulders as well. If they¡¦re hurting from benching this bar is a great substitute.
The Safety squat bar is very versatile, it can be used with great success on both max effort day as well as dynamic work. Bands and chains or both can be used in addition to straight weight with this bar also. I recently used bands with this bar myself on a dynamic day and loved the way it felt. This has become a big favorite in my exercise arsenal. Similar to using a fat bar in the bench, after squatting with the safety squat bar for a while a straight bar is cake!
Like any other exercise if you use your imagination there¡¦s countless exercise combinations you can put together to incorporate this bar. Just because it¡¦s hard don¡¦t leave this bar out. It can be disheartening when using this bar because (for me at least) you can¡¦t use as much weight but there¡¦s usually a reason. Consider it a challenge, work up do being able to move the same amount of weight and when you go back to a straight bar you won¡¦t believe the results of your hard work.
Here¡¦s a sample dynamic squat cycle we use at our gym.
„h 3 weeks straight bar w/ chains
„h 3 weeks safety squat bar w/ chains
„h 3 weeks straight bar w/ bands
„h 3 weeks safety squat bar w/ bands
Here are just a few M/E exercises we use with the safety squat bar as well.
„h Low box (10-12¡¨) squat w/ straight weight for a 5RM
„h 15-16¡¨ box squat w/ chains. Warm-up to 2 plates then start adding 1 set of chains each set until you run out, then if you have some left in the tank start adding bar weight for a 1-3RM. This can be reversed also, pick a certain amount of chain weight you want on the bar then add bar weight each set for a 1-3RM.
„h This is a 3-week M/E mini cycle. Start with blue bands and work up to a 1-3 RM. Week 2 use the green bands and work up to a 1-3RM. Week 3 use the purple bands and work up to 1-3RM. You can also reverse this one and increase band tension each week if you desire.
I could go on for days with different combo¡¦s but I think you get the point. Give this bar a shot, I think you¡¦ll be very pleased with your results!
