How To Use The SAFETY SQUAT BAR (SSB/YOKE Bar)

TIMESTAMPS BELOW the important stuff…
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Much respect to all of you for watching these and supporting the channel! I hope this was helpful!

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In this one I explain some tips and methods for using a Safety Squat Bar. Many gyms have them but a lot of people still don’t know what to do with the handles or where to place the pad. Hopefully this video will help shine some light onto these great mysteries of mankind.

Feel free to jump to wherever in the video is the most useful. But if you found this video helpful, please subscribe and share so my channel can grow. Thank you!

TIME STAMPS
0:05 660lb/300kg SSB Squat
0:30 Most useful, versatile, loved specialty bar in the gym
1:02 Lots of gyms have these but people still don’t know how to use them
1:26 Where do you place that Big Pad on the Bar?
2:22 Engage Your upper body or you will be punished
2:58 Big Failure - Got Folded in half
3:17 What do You do with the Handles?
4:08 You cannot Say SSB Bar or people will laugh at you.
4:54 Push Knees out to Descend so you can stay more upright
6:01 Shove Upper Back into the Pad coming out of the hole
6:41 It is Super Versatile - Use it as such
7:30 Some other things you can do with it
8:41 Which Brand’s are good And for What Purposes?
10:22 Small Framed Males or Females should consider this
11:07 I am NOT making any SSB Money off this - Just trying to HELP!
11:55 Outro

[BrianAlsruheOfficial]

TIME STAMPS 

0:05 660lb/300kg SSB Squat 

0:30 Most useful, versatile, loved specialty bar in the gym

1:02 Lots of gyms have these but people still don’t know how to use them

1:26 Where do you place that Big Pad on the Bar?

2:22 Engage Your upper body or you will be punished 

2:58 Big Failure - Got Folded in half

3:17 What do You do with the Handles? 

4:08 You cannot Say SSB Bar or people will laugh at you.

4:54 Push Knees out to Descend so you can stay more upright

6:01 Shove Upper Back into the Pad coming out of the hole

6:41 It is Super Versatile - Use it as such

7:30 Some other things you can do with it

8:41 Which Brand’s are good And for What Purposes? 

10:22 Small Framed Males or Females should consider this

11:07 I am NOT making any SSB Money off this - Just trying to HELP!

11:55 Outro

[nalilp]

This bar absolutely blew my squat up after swapping it out completely over the straight bar. Heaviest single I worked up to was 425 on the SSB and hit a 500 lowbar the week after

[sandtiger]

thanks Brian, 82 yr old and can't do barbell squats. You did some great coaching. I needed it.

[jefferylord]

I bought mine about a year ago and i love it. In my opinion, the low bar back squat is the single biggest destroyer of shoulders in a gym. I use my elite fts ss yoke bar almost exclusively so that my bench day isn’t ruined by my squat day.

[selvisfan]

I'm 52 and just had a rotator cuff repair. This bar is all I'm able to use anymore. As much as I hate squats, I realize how necessary they are for overall strength. This is a game changer for me and so glad my gym has one. Great video!

[gripm]

It makes me happy to hear your voice coming back to normal after all these years

[travishouser]

I have the Titan SSB. It is essentially a copy of the Elite FTS Yoke bar, which I have also used. While I wouldn't say it's just as good as Elite FTS, it is half the cost, and the Yoke bar is not twice as good as the titan. If you're absolutely on a budget, I'd say the Titan is good enough for a home gym.

[Bierlc]

Adore you Brian. Thank you for maintaining your positive attitude and providing informative and supportive videos for us viewers. My hubby practically worships you - and I watch your videos to support him (and you) and help him with his cues when he struggles with the heavier weights. I’m always so happy when I receive a new video notification.

[agaposintonTheon]

I love this bar. I tore my rotator cuff last year and can't put heavy weight on the barbell to do squats as I work on my shoulder mobility and this has been a satisfying alternative...I have found my core gets way more activation than I ever did on a conventional squat exercise. Thanks for the tips! I really got a lot from the clip at 7:20. I haven't ventured out with hand positioning but seeing it has given me the confidence to try. Thank you! 🙏

[gawdawful]

I just got an Elitefts Yoke bar last week. Perfect timing!

[ATimelessParadox]

Ordered a Titan SSB just now. Looking forward to applying these tips in my training!

[VictorLeucos]

Crazy how yesterday I was watching your previous vid about the SSB ! This new one confirms that I need to buy one for my home gym ! As always very informative Brian !

[StrongerRunner]

We had a Rogue SSB bar but the foam pads flattened out after about a year which made the actual bar rest on our client’s shoulders (not comfortable!). We then got the Transformer Bar from Kabuki Strength and love the pad thickness and versatility of this bar. Would love to try the Elite FTS Yoke bar one day. Thanks for the video Brian. I love your content.

[grahamlaw]

Thanks Brian! I just bought my SSB a couple weeks ago. I'm sure it's coincidence that you made this video a week after I asked for it but I'm telling myself you made this for me haha! Thanks again!

[rustybaxter]

Great video. My son went in to the Marine Corps and gave me his FTS Yoke bar a couple days ago because my straight bar bent. I've never seen these before and had no clue how to use it correctly. I havent used it yet but now I can do so correctly. Thank you so much for taking the time to do this video.

[benjb]

Ever since your first "case for the ssb" video I've tried to use the ssb as much as possible, and had some great results. Also, uncle Nics video about using the ssb has helped me a ton. His tip about trying to spread the handles to engage you back has done wonders for me. You guys are awesome, thank you for all the free knowledge. You have changed my whole lifting career 👊

[jasonmarchant]

My gym has just acquired this bar and this video is gold. Brilliant coaching cues. Thanks Brian

[powerofthemindmeditationcl]

Thank you brain, your tips helped me a lot 💪

[firesupportman]

Highly informative video! I just bought this SS Yoke bar today and can't wait to use it!

[BluegillGreg]

I've been squatting the Elie FTS Yoke Bar on the SS Novice Linear Progression MWF for 6 weeks. This is extremely helpful, thank you. It's interesting how the balance changes as the weight goes up. I find the pad on this bar to be really responsive to small or slow adjustments of placement and pressure. It transfers force really well but keeps securely cushioning. I've been pushing my knees out and touching them with my elbows to establish consistent form and depth. I didn't realize until you pointed it out that my glutes are going back after the knee break, not with, so thanks for pointing that out. Hitting the pad hard with the upper back right as the feet drive the floor away is definitely the way to go. Ciao!