Description:
Safety Squat Bar (SSB) Squats are a highly effective lower-body exercise that targets your quadriceps, hamstrings, glutes, and core muscles. This variation of squats is particularly beneficial for individuals with shoulder issues, as it doesn’t stress the arms or neck while still providing an intense lower-body workout.
Benefits:
SSB Squats are excellent for developing lower-body strength and power. They also help enhance core strength. This exercise is especially fantastic for people with bad shoulders, as it doesn’t place undue stress on the arms or neck.
Profile:
| Equipment: | Safety Squat Bar (SSB) |
| Type: | Strength |
| Tempo: | 3-0-1-0 |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Quadriceps
Secondary Muscles
- Glutes
- Hamstrings
- Core
Classification:
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Push |
Instructions:
- Step 1: Place the rear pad of the Safety Squat Bar (SSB) on your upper traps, and hold onto the handles in front.
- Step 2: Stand with your feet in a wide stance, keeping your back straight, chest up, and core engaged.
- Step 3: Initiate the movement by pushing your hips back and down, as if you’re sitting back in a chair lowering your hips to the floor.
- Step 4: Lower yourself until your thighs are parallel to the ground or lower.
- Step 5: Drive through your heels to stand back up and return to the start position.
- Step 6: Lock your glutes at the top.
- Repeat the movement for the desired repetitions.
Variations:
- Dumbbell Rack Squats: Use two dumbbells resting on your shoulders to execute the move.
- Barbell Zercher Squats
- Cambered Bar Squats
Explore these variations to add diversity and challenge to your lower-body workout routine.
Safety Tips:
- Always perform a proper warm-up before starting SSB Squats.
- Start with a manageable weight and gradually increase it as you become more comfortable with the exercise.
- If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.
Additional Information:
Safety Squat Bar (SSB) Squats are a versatile and effective lower-body exercise suitable for individuals with varying fitness levels. Whether you’re targeting lower-body strength, power, or core development, this exercise has you covered. Its unique design is especially friendly to those with shoulder issues.
EXERCISES
