Safety Squat Bar: 400x5 at 185lb bodyweight

**Emevas** · Posted On: 12/06/2010 2:55pm

YouTube - Safety Squat bar: 400x5 @185lb

Felt like sharing an accomplishment with my fellow PT forumites. This is the lighest I've ever been at while having 400lbs on my back, let alone as a safety squat bar instead of a straight bar.

Through out my fat loss, my strength has continued to improve, and my injuries aren't flaring up like usual. Flexibility is at an all time high, and I'm actually motivated to hit the weights. Everything is finally starting to fall into place in my training.

**MMAMickey** · Posted On: 12/06/2010 5:25pm

congratulations.

What is the difference between a standard squat bar and a safety squat bar?

Also, You look up while you squat.. Is there a reason for this?
I'm currently re-assessing my squatting form after a recent stall that I'm 99% sure is down to technique.

**Emevas** · Posted On: 12/06/2010 5:38pm

Here is a great article on the differences between the two implements

http://www.elitefts.com/documents/safety_squat_bar.htm

Summary: It takes pressure off the shoulders, which allows you to improve your pressing while still making gains on your squatting, while at the same time having the bar higher up on your back places more strain on your upperback, forcing you to work on your arch and get stronger. It'll take a good amount of weight off your squat, and when I used it as an ME movement the first time, I used 100lbs less than I did with a straight bar.

I look up because it allows me to get deeper and maintain my arch. This is just something I've discovered through personal experimentation. It also helps to push against the back pad in the SSB so it doesn't role over my neck and crush my skull, haha.

**MMAMickey** · Posted On: 12/06/2010 5:48pm

Cool, Thanks for the info. I'll give the looking upward thing a try.

The main problem I'm having at the moment is that I can feel myself leaning too far forward with my upper back, which of course means I have to pull a **** load with my back muscles.

I guess if I focus on bringing the bar slightly higher on my back so I don't need to lean forward so much at the waist I might resume improvement. I know there is no visual aid, but does this sound right/wrong?

**Emevas** · Posted On: 12/06/2010 5:51pm

If the bar is higher up, it will push you forward more. The lower it is on your back, the less you will lean forward.

What kind of shoes do you squat in? Running shoes?

**Emevas** · Posted On: 12/22/2010 2:44pm

Another PR

YouTube - Safety Squat Bar: 410x5 @ 185

I'm hoping for 425 before my cruise on 22 Jan

**MMAMickey** · Posted On: 12/22/2010 3:08pm

Originally Posted by Jacked Frost

If the bar is higher up, it will push you forward more. The lower it is on your back, the less you will lean forward.

What kind of shoes do you squat in? Running shoes?

Just basic flat(ish) soled gym shoes. I managed to get some progress back by looking up after driving my hips. I'm probably making problems for myself because I'm always making sure I keep the load off my knees, after suffering a decent knee injury.