Top squat or safety bar?
- 02-06-2013, 01:07 AM
Top squat or safety bar?
I have had shoulder injuries which limit my ROM so it makes squats with a straight bar very uncomfortable and limits the amount of weight I can squat. So I'm considering buying this:
Has anyone used this thing?
I'm going to talk to the gym owner this week and see if i can talk him into getting a safety squat bar in or maybe the top squat before I buy something on my own so I don't have to lug it back n forth all the time.
- 02-06-2013, 01:56 AM
youre gonna look like one of those funny dudes on youtube. but more power to you.
i have a ****ed up rotator on my left side. squats push its rom just into pain zone. i forsee squats not happening when i get older
02-06-2013, 02:19 AM
What funny dudes on YouTube ? What, does nobody use a safety squat bar? I'd rather be able to get my squat on then not. When I do squats I have to hold the handles on the plates , it's ackward and I look like I'm doing some crucifix reinactment
02-06-2013, 12:28 PM
i built something like that for like 40 bucks from stuff at home depot. i even have the ability to add plates on the end to make it like a safety squat bar.
better get some padding on the bar though. the part on the back rides very high and shoulders take quite the beating.
you can call me "ozzie" for short.
02-06-2013, 12:31 PM
02-06-2013, 04:21 PM
02-06-2013, 05:41 PM
M.Ed. Ex Phys
02-06-2013, 06:25 PM
So what exactly makes a traditional squat more effective then a safety bar squat? From all I've read the later sounds more effective. I haven't yet read anything that suggest otherwise. Same muscle groups are being worked with less negative impact it seems.
02-06-2013, 09:26 PM
02-06-2013, 09:57 PM
I have severe arthritis in my shoulders & have not been able to squat for a few years. The gym I currently go to has a safe squat bar but without any handles. I've tried it for 2 weeks now with light weight but I think a top squat piece would be better for me because of the handles. After seeing this thread, I might have to pull the trigger on this..
02-06-2013, 11:33 PM
So it sounds that as far as function and building strength the SSB is more effective as a core exercise the the traditional squat. Only downfall is that you won't be able to concentrate as much weight on your legs. Am I understanding this right? Or will the load shift make the lighter weight seem heavier on you legs making it as effective as heavier weight on a straight bar?
02-07-2013, 10:52 AM
Quick question: are your humerus' internally rotated? Ideally, your palms should be in the "neutral" position at rest on the side of your thighs. Most people will their palms pronated and slightly in front of their thighs.
M.Ed. Ex Phys
02-07-2013, 02:18 PM
A simple way to see it is one of my rehab exercises. Stand back against a wall with your elbows on the wall shoulder high and hands straight up. (45* angle like a scare crow). Can both your hands touch the wall? For me my left is about 4"s off the wall. Normally with that exercise once you've got your hands to touch the wall you raise you arms up while maintaining full arm/hand contact with the wall until you hands come together with fully extended arms against the wall above your head. This is the only mobility exercise that my arm wouldn't do even after 1 1/2years of intense phys therapy (I went thru 2 other therapists in the year before that weren't as knowledgable until I got a great sport pt). Granted my arm on the wall started out literally with my left hand point directly away from the wall in front of me, so bringing it back to where I can now is a great improvement. Squats are my only hindrance.
02-07-2013, 02:35 PM
http://www.mindandmuscle.net/article...-shoulder/Your imbalance is only partially derived from the injuries and the shoulder itself. A lot of it is from training imbalances in planar focus.
M.Ed. Ex Phys
02-07-2013, 02:45 PM
I'm thinking maybe doing a combo of the SSB and smith machine. That way I'm engaging all the muscle groups of a successful squat. Since smith is good for the major leg muscle groups but does nothing for stability and SSB covers the stabilizers and engages the upper back more and in turn draws away from the amount off weight you can concentrate on the legs. Sounds like its comparable. Sucks to have to do two exercises to achieve the effects of one but it does have the bonus of working some upper back in there at least. Which I could use anyhow. How does that game plan sound?
02-07-2013, 02:47 PM
02-07-2013, 02:53 PM
P.s. not being a dick. Just trying put it in perspective for you
02-07-2013, 02:55 PM
02-07-2013, 03:05 PM
I've had my shoulder nearly destroyed while training for both BJJ competitions and MMA. You're missing the point that I'm trying to make and that is you can still increase your mobility within the shoulders to where you will not need to make the SSB necessary. There is also a difference between rehabbing and corrective exercise for posture. Your arms are heavily internally rotated per your description and that's why I attached the article.
M.Ed. Ex Phys
02-07-2013, 05:03 PM
What about using a smith machine for front squats? I've been using light weight doing front squats on that machine for 2 weeks & I can really feel it working my thighs. I keep perfect form letting my quads do the work.
02-07-2013, 05:09 PM
02-07-2013, 10:04 PM
What about the rack that's kind of like a smith but it moves front back up down?. We have two at my gym. I only see girls and beginners use them though. Know what I'm talking about?
02-07-2013, 10:20 PM
02-07-2013, 10:34 PM
The barbell is on polls but the polls move front to back. So it's a powerack with a barbell you can't remove. Basically the only thing it cheats with is balancing the weight. I'm not sure what you call the thing. Ill try to find one on YouTube
02-07-2013, 10:41 PM
02-07-2013, 10:45 PM
02-07-2013, 10:52 PM
I haven't read all of the posts and I'm sure this has been said but I will put in my two cents. The safety squat bar will be a different training effect because it is designed to swing the weight out in front of you making it harder on your mid and low back. However the buffalo barbell is a curved barbell made for squat that puts a lot less stress on your shoulder you could look into that. It could still be a bit too much torque on your shoulder though. Just an idea
02-07-2013, 11:14 PM
I just need like 2-3 freakin inches forward from the bar on my shoulders. If they made some kind of bar extension grips, like a couple handles you could just strap around the bar so I don't have to reach so far back.
02-07-2013, 11:22 PM
Think straps would be a good option? Now that I think of it I feel dumb for not trying it already . Not sure if it'll be as effective for back squats as front squats.
02-08-2013, 10:21 PM
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