Warning this video contains massive abuse of the word Barbell What’s going on Nation? a lot of you guys have been asking me [for] help when it comes to eliminating hip knee and shoulder pain when squatting So I decided that I wanted to tackle this head-on today and give those of you Who are training in pain some hope obviously [guys] the clear solution is months of proper stretching and mobility work to loosen up, but until that happened There is a quick fix that you can start utilizing today in fact I just made a video along the same line to help eliminate lower back pain when dead lifting. So if you guys miss that Video, I will link to it down in the info section below now I’m sure that to the majority of you the straight bar is king when it comes to squatting [but] is that because it’s the only thing available to you or because there truly is nothing better well I want you to take a moment, and think about just how much your training gear has progressed since your side Your fitness journey you probably went from hitting the gym with running shoes shorts and a tank top To now wearing dry fit clothing proper weightlifting shoes a weight belt Wrist straps and maybe even bring in your own little bag of chalk if your gym allows it But my point is there are always ways to enhance your workouts And that’s what we’re going to be talking about in today’s video four reasons Why the safety squat bar can help take your leg training To the next level and to be honest guys I actually picked up my safety squat Bar from Gronk Fitness a few months ago because I had never really trained with one before and I was personally interested to see if it could really add a lot [of] Benefits to my leg day training and as always I had to test things out on myself Before I share my results with you guys, but before [we] get started let’s have a quick recap of the anatomy of the squat So the squat this is by five one of the best lower body exercises you can do to build muscle and strengthen your legs There’s no disputing that it’s a push movement that heavily activates your glutes quads and hamstrings And there are actually two variations of the barbell squat depending on the position of the bible on your shoulders if you rest the barbell Across your shoulders and neck it’s called a high bar squat which is what actually what I prefer if the body [rests] more on your [mid-back] It’s called a low bar squat and I’m not going to go too deep into detail now about those two variations so if you want to learn more I do have a video about them, and I’ll link to that down in the [info] section below but the key difference Between them has to do with the positioning of the torso [and] this is important guys With the high bar squat your torso moves up and down extremely Upright almost like a front squat with the low bar squat however your torso assumes a much more bent over position Similar to a deadlift now having said that both variations require three things number one Excellent shoulder and chest mobility to get under the bar and grip it properly number two excellent core control and lower back strength to prevent a lower back injury and Number three there are other smaller yet very important form tweaks such as hip and knee Positioning that can really make a difference when it comes to injury prevention and performance during each lift So when does the safety squat [bar] come into play here? Well the main reason why the safety squat bar is oftentimes Superior to the standard squat is the fact that you don’t have to worry about shoulder or chest mobility when grabbing the barbell because of the position of the hand and most importantly the mechanics of the safety squat by automatically lock your body and Basically what could be called perfect form so the question that you probably have in your mind, right Now is should you make the switch from the barbell to the safety squat bar well Let’s dive in and take a look at the four main benefits of the safety squad now number one the safety squat by offers better core stability less stress [on] the lower back as well as less hip and knee stress too This is because the safety squat bar sits a bit higher than a standard barbell does and it pushes you forward Forcing you to fight to stay upright Therefore you will be a bit more upright than a high bar squat and a lot more upright than a low bar squat in General Guides the more upright your torso is the less pressure is placed on your lower back and with the safety squat bar The pressure will be displaced more towards your glutes and quads [and] because of this the safety [squat] helps prevent your core from Collapsing which will allow you to open up your hips and knees more freely offering a mechanically advantageous position to squat with much more lower chances for an injury in order to best Demonstrate this think about the difference between the deadlift and the squat with the Deadlift the weight is in front of your center of gravity which means that you absolutely need to use your back to pull the barbell off the floor With the squat however the weight is almost directly on top of a center of gravity which means there will be basically zero lower back strain when squatting This is also super important to know because due to the fact that the safety squat bar placing the load Exactly on your center of Gravity it locks you into the perfect form position when squatting like I mentioned earlier So if you have a really hard time with squat form the safety bar can help you take full Advantage of all the benefits of squatting number two the safety squat bar is a comfortable squatting solution for people with limited shoulder mobility now It should be no surprise that do to our mostly sedentary lifestyle Many people tend to be tight around the shoulders and chest and lower back area which is certainly not natural But it is typical it’s just how life is nowadays Even if you train every single day that is still only a few hours Compared to the rest of the day we work a desk job possibly not moving much at all in fact 99% [of] the time beginners will not have the shoulder mobility to get in a straight back squat position And their elbows will basically stop pointing backwards instead of down this then results in their entire upper body collapsing over making the squat particularly Inefficient and very dangerous of course the long term solution is to work on your mobility utilizing a series of dynamic and static stretches But that might take some time so in the meantime the safety squat can be an excellent alternative because there is zero External shoulder rotation due to that the handles are in front of your body however if you have excellent shoulder mobility It’s good to note here that being able to take your shoulders completely out of the equation [when] squatting can help with your overall Shoulder preservation and recovery as [well] Especially [if] your chest and shoulder workouts are very taxing on your body Number three for those of you who are starting to look a bit like [the] hunchback of notre dame The Safety squat can help fix your posture This is because over time your body will adapt to what proper form feels like while simultaneously strengthening your core and legs But most importantly the safety squat bar will Force you to maintain Upright torso Position preventing your chest from collapsing thus strengthening the right muscle groups that help you hold a nice Upright posture in fact as an overall Movement guys You should think of the safety squat bar as the ultimate combination between front squats and deadlifts Similarly to the front squat you’ll be an upright torso position but you won’t have to fight your shoulders in order to keep your elbows and chest up throughout the movement and Like the deadlift the safety squat will allow you to train your [mid-back] thoracic extensors [and] rhomboids and traps But without compromising your lower back, [so] for those of you can’t squat or deadlift Well the safety squat bar can really help take your training to the next [level] and number for the safety squat bar is Highly versatile making it compatible with many other lower body movements guys it should go Without saying or be pretty obvious that [anytime] you train with an exercise [that] can help make you stronger with other exercises in your training You should be doing it when it comes to the safety squat bar because of how upright the form Forces you to be Transitioning the strength and muscle you gain with it can help you get better other exercises like box squats Suspended squats good morning squats front squats and even walking lunges However, you could perform the walking lunges with the safety squat bar as well If you wanted to now I know most of you guys probably prefer dumbbells But you’ll be able to use more weight with the safety squat by without being limited by your grip strength Also, if you do have shoulder mobility issues You can’t exactly perform a walking lunge with a straight barbell across your shoulders to its maximum potential if you’re constantly Fighting keeping your torso from collapsing over so now that you’ve heard all the amazing benefits of the safety squat Should you ditch the straight barbell when it comes to squatting? That’s the question here well as always guys the answer is not a simple. Yes or no The correct answer has to do with your preference mobility past injuries and overall goals Let’s look at it This way the safety squat barbell offers the same benefits as a straight barbell when squatting in terms of leg power strength and development however Some people are limited by their shoulder or lower back Mobility and they cannot effectively and safely perform a squat using a standard barbell if this sounds like you then the Safety Squat Barbell is Exactly what you need but even for a guy like me [that] can squat with near perfect form when using a straight barbell I Still find the safety squat barbell useful from time to time what I want [to] either Give my shoulders or lower back a break even some of the world’s top power lifters and strength athletes train their squats almost exclusively using the safety bar For the same reasons I mentioned in this video so at the end of the day guys if your gym has a safety squat barbell Or you’re thinking about getting one for your home gym Definitely go [for] it And I will link to you guys the gronk safety squat barbell how I use down in the info section below [I] hope you enjoyed the [information] in this video And if you did be sure to show some love and support by smashing that like button subscribing if you haven’t already and Clicking that bell and as always guys more good stuff coming soon