Squatting Pain Free; Part 2

Safety Squat Bar:

We are going to continue the discussion this week by talking about different squatting options I use with my athletes. Squatting with a standard barbell requires a good deal of mobility. When an athlete is unable to squat correctly due to mobility limitations, it’s time to start investigating other options. If you struggle with mobility, but don’t want to be the odd one out in class, the safety squat bar is a great option.

Who should be using this bar?

The simple answer is everyone, but specifically people with mobility issues that limit their squat. So like I said, everyone! If I had to pinpoint one specific area in the upper body that everyone could benefit from improving, it would be thoracic spine extension. A lack of thoracic spine extension can lead to all sorts of problems down the road when back and front squatting, such as shoulder impingement, epicondylitis (golfer/tennis elbow), and wrist pain.

With the lower body, a combination of lack of hip and ankle mobility limit good squatting technique. Poor mobility can lead to lower back pain, hip impingement, and patella tendinitis (jumper’s knee).

What if I am a Mobility Ninja?

Very unlikely! But even if you do have good mobility the safety bar is a very good variation in the regular motor-pattern of the squat, offering a more quad-dominant movement. If you have a huge deadlift but can barely squat the bar, it’s time to work on more quad dominant movements.

How is the different shape of the bar going to help me?

Holding on to the bar with the handles out in front of your body eliminates the need for the required amount of thoracic extension for front/back squatting. This reduces unwanted pressure on the wrists, elbows, and shoulders.

Have you noticed that you can do a perfect goblet squat, but it all goes downhill when you have a bar on your chest/back? The cambered design of the safety bar lowers the center of mass so it’s easier to maintain a more upright position when squatting. This upright position leads to safer biomechanics taking pressure off the lower back, hips, and knees.  

Closing thoughts.

The goal for the majority of athletes is to come to the gym, get in a good, safe training session, and walk out pain free.

The safety bar allows athletes to bypass their mobility limitations (most of the time) and continue to squat safely and correctly while not irritating any problem areas. At the same time they can improve those areas that need extra work.

TLDR: you should definitely utilize the safety squat bar!