Safety Squat Bar: My new best friend.

So yesterday I worked with the Safety Squat Bar to add a little Dynamic effort to my Squat day, what I got in return, Hamstrings that were on fire and a chance to train without stressing my injured wrist.


http://www.roguefitness.com/sb-1-rogue-safety-squat-bar.php

Specifications: "Rogue" Safety Squat Bar

• Weight: 70LB
• 1.5" diameter formed solid steel shaft
• 1" diameter formed solid steel handles
• Machined Olympic sleeves
• Fully welded design
• Heavy duty vinyl and closed cell foam pad

The design of the bar is interesting just to look at but functionally it has great application, it sits high on the neck, higher than your high bar back squat position because of the padding, however the weight bearing bars (the ends) place the weight slightly lower than your low bar position. What does this mean or translate to me?? I can try to maintain a more vertical torso, if I do this with proper depth I can obtain more hamstring recruitment, but the weight being low (my new center of gravity) is closer to the fulcrum which means bio mechanically it can move it easier. The best part are the handles. You have a neutral grip position just in front of your chest. Which for those with bad shoulder and wrist mobility you can now move that heavy weight with out being in pain for your reps, which make you a happier athlete.

The bar it self is 25# greater than your normal bar, so just have that in mind when doing your math, and for some reason the weight just felt heavier than normal. I suggest you get a couple of bar warm up sets in just to get the feel of it. Afterwards, because of the way the bar is set up, you will get a better feel and understanding of why you need to lead back with your hips on your descent. My one true concern is for the low level squatter. There is no dumping, you can't. Make sure that if you are not strong, technical or confident in your squat to  keep the weight moderate or have someone to spot you.  I'm including a video to show the angle of the squat.  Enjoy!