Today I did squats with the safety squat bar for the first time. Man, it kicked my butt! Last time I did ME squats with the straight bar, I did 425, but today with the safety squat bar I could barely do 315 ( but I skied yesterday and I'm slightly sore from that ). So my question to everybody here is, Do you squat considerably less with a safety squat bar, and if so how much less? Does this point to a specific weakness that I should be focusing on?
Yeah, most people do much much less with a SSB. I think my PR is around 550 raw with the SSB. because it really pushes your core in contrast to allowing you to really get your hams into it.
i wouldn't worry about exactly how much less you'll squat with the SSB. it will vary from person to person. just know you are probably going to squat a lot less, especially if its your first time using it.
the first time i used it i struggled with 365.
SSB is a great tool in the arsenal.
23 years old
6'3, 308 lbs
That bar sucks balls, especially when you are a tall bastard. A 110 lb difference at 6'8" does not sound that out of the ordinary. That bar handed me my a$$ this past weekend so I feel your pain. I think it also helps if you make sure you press hard against the handles. Try and almost push the bar over your shoulders and it will help keep the bar from throwing you onto your face.
I really like the SSB and it helped me alot. Lots of GM's and low box/close stance squats.
I intentionally don't use the handles b/c I've had some upper back rounding problems and not getting my chest up.
I reach outside and grab close to the plates. This really makes me force my chest up and force my squat position. We used the SSB for our dynamic work leading up to my last meet a few weeks ago.
I also really like the SSB for GMs.
750/500/690 APF Elite @ 242
Bench Only - Multi Ply SPF - 600 @ 275 (251)
Bench Only - Single Ply USAPL - 501 @ 275 (255)
Bench Only - Single Ply SPF - 550 @ 259 (257)
For me pushing on the handles is just a way for me to make sure that I keep my back arched. The SSB at my gym is one of those el cheapo bar's so perhaps that plays a role as well.
Ox, have you tried the 14 inch cambered bar?
SSB will make you feel like a weak bitch when you first start using it. But it will also make you strong.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220