Safety Squat Bar (SSB) Hatfield Squat

Description:

Safety Squat Bar (SSB) Hatfield Squat is a highly effective lower-body exercise that targets your quadriceps, hamstrings, glutes, and core muscles. This squat variation provides an excellent workout while being friendly to individuals with shoulder issues. The Hatfield Squat, named after powerlifter Fred Hatfield, involves a unique twist on traditional squats.

Benefits:

SSB Hatfield Squats are excellent for developing lower-body strength and power. The Hatfield squat allows you to easily achieve a very large range of motion through the hips and knees and get into a comfortable ATG squat position. The Hatfield Squat allows you to remove much of the back as a potential limiting factor in the equation and allows you to really hone in on the legs. The Hatfield Squat allows you to overload and train through sticking points. This exercise is particularly fantastic for individuals with shoulder concerns, as it minimizes stress on the arms and neck.

Profile:

Equipment:	Safety Squat Bar (SSB)
Type:	Strength
Tempo:	3-0-1-0
Level:	Intermediate

Muscles:

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 or the handrail out in front of you (bar on the rack).
• 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 Hatfield 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) Hatfield Squats provide a unique and effective lower-body workout suitable for individuals with varying fitness levels. Whether you’re targeting lower-body strength, power, or core development, this exercise has you covered. Its design minimizes stress on the shoulders, making it an excellent choice for those with upper body concerns.

EXERCISES